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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