Plantar Fasciitis

Experiencing a dull, sharp, or a burning ache on the bottom of your heel?

Plantar Fasciitis

Experiencing a dull, sharp, or a burning ache on the bottom of your heel?

What is Plantar Fasciitis?

The most common foot injury among runners is plantar fasciitis, an inflammation of a web of thick ligaments (the plantar fascia) that runs along the bottom of the foot and connects the heel bone to the bones of the forefoot. The plantar fascia supports the arch of the foot and acts as a spring for forward propulsion. The usual signs and symptoms include pain on the bottom of the heel, which could present as dull, sharp, or a burning ache, either directly below the calcaneus (heel bone) or toward the front of it. The pain typically comes on slowly and builds over multiple days or weeks. It can be strongest when you wake up in the morning or during a run.

What Causes Plantar Fasciitis?

Plantar Fasciitis is typically caused by repetitive strain or injury to the ligament of the sole of the foot. Strain injuries can be caused by; – Overuse from an increase in training volume or intensity – Switching to a zero-drop shoe or a pair of shoes with less arch support – Tight Achilles tendons or calf muscles Weight gain, which adds unaccustomed stress to the plantar fascia

How Do You Treat Plantar Fasciitis?

Treatment of Plantar Fasciitis typically consists of therapy and self-care.
 
Treatments include physiotherapy, shoe inserts, steroid injections and surgery.

 

There are various ways you can help manage Plantar Fasciitis such as;

  • Reducing your training volume and intensity or, better yet, lay off running altogether for a few weeks. “If you keep running through your plantar fasciitis, it will inevitably get worse,” Schoene says, “but you can definitely cross-train.”
  • In your day-to-day life, wear shoes with ample cushioning, arch support, and elevated heels. Seriously—whether they’re 12-millimeter drop running shoes, clogs, or kitten heels, they’ll alleviate the pressure on your plantar fascia. Avoid going barefoot.
  • When you return to running, ease back into it. If you had switched to different running shoes in the weeks before your pain started, it might be wise to switch back to something like what you had before. You’ll want a shoe with ample cushioning, a high drop, and good arch support. If the heel pain returns, go see a professional, because you might benefit from orthotics.
  • As for physical therapy, do 20 reps of towel crunches once or twice per day: place a towel on the floor, put your foot on top, and curl your toes to squeeze a fold of fabric. Stretch your calves from a step. Roll out your arches with a soft massage ball or a tennis ball (as opposed to a firmer lacrosse ball), and be extremely gentle around your heel. Roll out your lower legs with a foam roller or a massage stick to release tension in your calves and Achilles.

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FAQ's

The tissue that the condition affects is under the arch of the foot but can cause a stabbing pain in the heel. Plantar fasciitis usually resolves within 6 to 18 months without treatment. With 6 months of consistent, nonoperative treatment, people with plantar fasciitis will recover 97 percent of the time

This provides the stretches necessary to increase flexibility and reduce pain. However, it is absolutely fundamental that anyone walking to help heal their plantar fasciitis wears supportive insoles. The only insoles proven to help heal plantar fasciitis, Enertor insoles are sure to get you back on your feet again

Plantar fasciitis is often an overuse injury, typically from sports-related activities that involve running or jumping. It also may trace back to abnormal foot mechanics or poor footwear choices.

Stretch your calves
  • Stand an arm’s length from a wall.
  • Place your right foot behind your left.
  • Slowly and gently bend your left leg forward.
  • Keep your right knee straight and your right heel on the ground.
  • Hold the stretch for 15 to 30 seconds and release. …
  • Reverse the position of your legs, and repeat.

After prolonged activity, the pain can flare up due to increased irritation or inflammation. People with plantar fasciitis don’t usually feel pain during the activity, but rather just after stopping.

Related Conditions

Achilles Tendonitis

Achilles Tendonitis

The Achilles tendon connects the calf muscle to the heel bone and is subject to repetitive stress. When the calf contracts, it pulls the heel up, and this movement allows us to push off our toes when we run, walk, or jump. Over time this can lead to inflammation, micro-tears, and tendonitis. The tendonitis can be located at the insertion point where the Achilles connects to the heel bone, in the middle of the tendon, or higher up where the tendon attaches to the calf muscle.

Learn more →

Jumpers Knee

Jumper’s knee

Patellar Tendonitis also known as Jumper’s knee is an inflammation or injury of the patellar tendon felt as pain, tenderness and functional deficit. This condition may interfere with or even end your patient’s sporting career regardless the age and is difficult to treat. Shockwave therapy offers a simple and immediate solution. The patient feels relief right after the first session and in several treatments the cause and the pain vanish.

Learn more →

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