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Experiencing pain in your feet can be incredibly uncomfortable and even debilitating. This is especially true if the pain comes from the bottom of your foot. Managing this kind of pain is challenging when you need to put weight on it to move around. If you’re experiencing such pain, you might have plantar fasciitis.
Getting a proper diagnosis and a better understanding of the condition is crucial to finding relief. With that in mind, the following is everything you need to know about plantar fasciitis, from the causes and symptoms to the best treatment options.
What Is Plantar Fasciitis?
Plantar fasciitis is a condition that causes intense pain and stiffness in the heel and bottom of your foot. It’s often caused by inflammation or irritation of the plantar fascia, a thick band of tissue connecting your heel bone to your toes. This inflammation or irritation is typically due to injury or overuse of the foot.
Plantar fasciitis is a very common source of heel pain. It’s also a very common condition in general: it’s estimated that around 10 percent of people will experience plantar fasciitis at some point in their lives.
Causes Of Severe Foot Discomfort
Any damage to the plantar fascia can result in inflammation, making it painful to walk on. It’s worth noting that it generally happens in one foot at a time but can also occur in both feet simultaneously. With that in mind, the following are some of the most common causes of plantar fasciitis:
Standing Or Walking For Long Periods Of Time
Plantar fasciitis is often caused by overuse. For example, when you stand for long periods of time, it can put extra strain on the plantar fascia. This strain can lead to inflammation and pain.
This can happen if you have a job requiring you to stand for extended periods, such as a waiter, nurse, or factory worker. People who walk or run a lot can also be more prone to developing plantar fasciitis. For example, those who train for marathons, jog often, or regularly take long walks are more likely to develop plantar fasciitis.
Wearing Shoes With Inadequate Support
If your shoes don’t provide enough support for your feet and arches, it can cause strain on the plantar fascia. This is especially true if you wear shoes with thin or no soles. Wearing high heels and flip-flops is especially risky, as they can put a strain on the fascia and decrease stability in your feet. In addition, you’re more likely to develop plantar fasciitis if you are on your feet or walking for long periods of time while wearing shoes without proper support.
Having Flat Feet Or High Arches
People who have flat feet or high arches are more prone to developing plantar fasciitis. This is because there’s an increased risk of overstretching the plantar fascia when you have these kinds of feet. For example, if you have flat feet, you’re putting more pressure on the arch as you walk, which can result in inflammation and pain. If you have high arches, your feet may lack stability, making it harder to maintain balance and leading to damage to the fascia.
Exercising Without Proper Stretching Or Warm-Up
If you don’t stretch or warm up properly before exercising, it can cause strain on your plantar fascia. This is because the fascia needs to be flexible and prepared for the impact of exercise. Stretching out your calves and feet before you exercise will reduce the risk of developing plantar fasciitis because you’re warming up the tissue and making it less likely to be damaged.
Symptoms Of Plantar Fasciitis
Just because your foot hurts doesn’t necessarily mean you have plantar fasciitis. However, it is one of the most common causes of heel pain.
With that in mind, be sure to see a medical professional if you have any of these symptoms to determine if you have plantar fasciitis.
Common Symptoms of Plantar Fasciitis include:
Sharp Heel or Arch Foot Pain
Arguably the most common symptom of plantar fasciitis is the sharp pain in the heel or arch of your foot. This pain is often worse when you first wake up in the morning and after standing or walking for a long time.
Increasing Pain Over Time
Plantar fasciitis pain can worsen if left untreated. Starting as a dull ache, it can progress to a sharp pain, impeding walking or standing. This pain worsens because the inflammation has had time to build up and cause more damage. Not to mention, if your plantar fascia is damaged and you continue to strain it, the pain will only worsen.
Difficulty Walking
If pain from plantar fasciitis becomes severe, it can become difficult to walk or exercise. You may find that walking and running become painful, and that activities like jumping or hopping are too difficult. This can make it hard to do the simple tasks of everyday life, as well as engaging in physical activity.
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Conventional Treatment Options
Plantar fasciitis can result in chronic pain that can affect your daily activities if left untreated. As such, it is vital to seek treatment as soon as possible. Fortunately, there are several options available for treating plantar fasciitis. The following are some of the more conventional treatment solutions that a medical professional might prescribe to treat plantar fasciitis:
Rest
Resting your feet is a key part of treating plantar fasciitis. This involves avoiding activities that put significant strain on the foot, such as running and jumping. Additionally, you should reduce the time spent on hard surfaces like concrete or asphalt. By resting your foot and keeping weight off it, you can give the plantar fascia time to heal.
Stretching Exercises
Stretching exercises can help lessen heel pain and inflammation linked to plantar fasciitis. These exercises focus on the calf, foot muscles, and plantar fascia. Stretching also enhances foot flexibility, guarding against worsening the injury and lowering the risk of further damage.
Wearing Supportive Shoes
Wearing shoes that offer adequate support for the foot is an integral part of the treatment for plantar fasciitis. This means wearing shoes that provide arch support, cushioning, and good shock absorption. Additionally, wearing supportive shoes can help reduce the strain on the plantar fascia and the surrounding muscles, which can help reduce pain.
Steroid Injections
Surgery
If you’re experiencing severe pain and your doctor has explored all other treatment options, surgery may be recommended as a last resort. There are two surgical procedures that are commonly done to treat plantar fasciitis. The first is gastrocnemius recession, which involves lengthening the calf muscles to help reduce pressure on the plantar fascia. The second is plantar fascial release, which involves making tiny incisions into the plantar fascia to relieve tension.
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