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Writer's pictureWephysio MFC

Do you know about Plantar Fasciitis (Heel Pain) ?

Plantar fasciitis (PLAN-tur fas-e-I-tis)/ heel pain is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).




Symptoms

It's more likely to be plantar fasciitis if:


  • The pain is much worse when you start walking after sleeping or resting

  • The pain feels better during exercise, but returns after resting

  • It's difficult to raise your toes off the floor


The major complaint of those with plantar fasciitis is pain at the bottom of the heel or sometimes at the bottom mid-foot area. It usually affects just one foot, but it can affect both feet.


Pain from plantar fasciitis develops gradually over time. The pain can be dull or sharp. Some people feel a burning or ache on the bottom of the foot extending outward from the heel.


The pain is usually worse in the morning when you take your first steps out of bed, or if you’ve been sitting or lying down for a while. Climbing stairs can be very difficult due to heel stiffness.


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.


Causes

Plantar fasciitis is most commonly caused by repetitive strain injury to the ligament of the sole of the foot. Such strain injury can be from excessive running or walking, inadequate foot gear, and jumping injury from landing. Plantar fasciitis can also be caused by certain diseases, including reactive arthritis and ankylosing spondylitis.


Risk Factors

  • Age - Plantar fasciitis is most common between the ages of 40 and 60.

  • Certain types of exercise - Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and aerobic dance — can contribute to the onset of plantar fasciitis.

  • Foot mechanics - Flat feet, a high arch or even an abnormal pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia.

  • Obesity - Excess pounds put extra stress on your plantar fascia.

  • Occupations that keep you on your feet - Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage the plantar fascia.

  • If you have planter fascitis/heel pain.


Do the following

  • Rest and raise your foot on a stool when you can

  • Put an ice pack(or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours

  • Wear wide comfortable shoes with a low heel and soft sole

  • Use soft insole or heel pads in your shoes

  • Regular gentle stretching exercises

  • Exercise that do not put pressure on your feet , such as swimming


Avoid the following

  • Do not walk or stand for long periods

  • Do not wear high heels or tight pointy shoes

  • Do not wear flip-flops or backless slippers

  • Try not to walk barefoot on hard surfaces


Physiotherapy treatments help to reduce heel pain / planter fascitis



Supasan Weerasinghe



References


  • https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846

  • https://www.healthline.com/health/plantar-fasciitis

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