Plantar Fasciitis Treatments

Posted By peakperformance


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Though Plantar Fasciitis is a common problem, many people lack enough information about it. This is made worse by common myths and misconceptions that lead to people ignoring or overlooking this condition. This problem affects many people and has made life unbearable for many. Many have tried different solutions but the relief is not long-lasting. In order to find the best treatment, it is crucial to first understand what it is, the symptoms, underlying causes and how to treat it.

What Is Plantar Fasciitis?

plantar fasciitis treatments

Location of inflammation

Plantar Fasciitis (PF) is a condition that mostly affects people who usually stand or walk a lot. It will affect walkers, hikers, runners and other individuals though in varying degrees. The victim experiences pain in the heel or foot arch especially early in the morning after waking up. This happens when the tissues connecting the heel to the toes become inflamed due to sudden changes. The pain usually subsides after sometime but will come back again the following morning. It is a repetitive strain injury that is commonly confused with flat feet or heel spurs which are totally different. Mild cases may soon disappear but chronic PF needs to be treated or it will make life a living hell. 

What are The Symptoms?

The symptoms may vary slightly but they all affect the heel and the arch of the foot. The first one is a sharp stab that will be felt in the heel’s middle. The second symptom is a deep ache along the foot arch. Thirdly, you may experience a wobble after waking up. This happens as the foot tries to heal/stretch itself after it contracts while sleeping. Usually, the effects will reduce after the body is warmed by walking, running or jogging. However, the symptoms may come back after sitting down for long hours.

What Causes It?

Plantar Fasciitis occurs when the connective tissues get overstretched or overworked. These tissues consist of collagen which is not very elastic and also takes time to return back to its original state. Causes of this pain include the following:

-Overtraining: Increasing your workouts abruptly affects the muscles and tissues.

-Not Warming-up: Failing to warm-up leads to the connecting tissues expanding too fast.

-Wearing wrong shoes: Walking, jogging or running with worn-out or stiff shoes may cause the pain.

-Running on hard surfaces such as tarmac or asphalt also contributes to this pain.

-Biological conditions such as high-arched or flat feet may also lead to PF. 

 


How to Treat It

PF can be quite annoying especially if the problem is chronic. It will interfere with your morning workouts and activities and also mess your mood. You can prevent and treat the problem through the following techniques: 

  • Run on soft surfaces: When sprint walking, jogging or running, always ensure the running surface is not too stiff as this transfers lots of strain and pressure on the foot arch and heel. Rather than running on hard tarmac or asphalt, consider running on grass, sand, or soil. 
  • Gradually increase your mileage: Though you may want to increase your fitness and agility fast, you should gradually up your mileage. Rule of thumb advises people to not increase their weekly workout by more than 10 percent. This allows the connective tissues to adapt to the new status. 
  • Wear the right shoes: Always go for quality shoes that are meant for jogging or running. It’s better to visit a specialty shop that will guide you on the selection. You should also avoid wearing worn-out shoes. 
  • Always warm-up before any activity: Warming up allows the tissues and muscles to slowly stretch and contract and this improves flexibility. Good exercises include Achilles tendon and Plantar Fascia stretching. 
  • Use a Commercial Insole: This insole increases the arch under the feet and stops the tissues from flexing too much. It also offers additional support and cushioning when running on a hard surface. 
  • Massage with a golf ball: Rolling a golf ball under the foot’s arch creates little room for the tissues and muscles to overstretch. 
  • Frozen water or Ice: Placing a bottle of frozen water or ice-pack on the arch and heel helps relieve the soreness. 

 


The above strategies will help bring quick relief and also prevent the problem from reoccurring. However, if symptoms persist you should seek treatment from a professional who specializes in Plantar Fasciitis such as a foot doctor or podiatrist.

The above strategies will help bring quick relief and also prevent the problem from reoccurring. However, if symptoms persist you should seek treatment from a professional who specializes in Plantar Fasciitis such as a foot doctor or podiatrist.

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