Caring For Plantar Fasciitis
Do you ever experience stabbing pains in your feet after you exercise or stand for long period of time? Is foot pain interfering with your active lifestyle? What is the cause of this pain, and how do you treat it? If you experience foot pain, you may have many questions. One of the most common causes of foot pain is Plantar Fasciitis.
What is Plantar Fasciitis?
Plantar fasciitis is an inflammation of the plantar fascia, which is a strong band of tissue that stretches from the heel to the middle of the foot bone. This tissue supports the arch of the foot, and acts as a shock absorber in the foot. However, when the tension in the band of tissue becomes too tight, small tears can occur. Over time, these tears can cause the fascia to become inflamed. While the exact cause of plantar fasciitis is unknown, inflamed or irritated fascia is thought to be a leading cause. Plantar Fasciitis is common and affects around 1 in 10 Americans. It can happen to any person at any age.
What are the Risk Factors?
While the root of plantar fasciitis remains somewhat ambiguous, there are certain groups of people and activities that increase the risk of developing the condition. For example, those who suddenly go from a sedentary lifestyle to one that requires long amounts of time spent on their feet. Also, those who are middle aged (40-60) are the most likely age group to suffer from plantar fasciitis. Athletes are also prone to developing plantar fasciitis. Changing training surfaces or training in sports that require long-distance running or high-impact activities increase the likelihood of developing plantar fasciitis. Finally, foot mechanics also play a large role in susceptibility. Those with flat-feet or abnormally high arches cause changes in gait and weight distribution that puts added stress on the plantar fascia.
What are the Symptoms and Diagnosis?
Pain is the main and most prevalent symptom of plantar fasciitis. The heel is the most likely source of pain; however, plantar fasciitis can be felt throughout the underside of the foot. Most doctors can make a diagnosis simply by looking at the foot. While x-rays and ultrasounds are rarely needed, some doctors may suggest them if there is the potential for other foot injuries. Sometime x-rays can reveal bone spurs in the heel; however, before resort to surgical treatments it is important to remember not all bone spurs cause pain, and the root of the pain may instead by plantar fasciitis.
Treatment
Like ligaments, the fascia tissue is slow to heal. This results in a slow recovery process that could last months. In order to speed up the healing there are several conservative methods that can be tried before discussing other options. First, rest your foot. Avoiding long periods of standing and vigorous should be followed. Proper footwear should also be worn at all times. This means wearing shoes with cushioned heels with good arch support and not going barefoot on hard surfaces. Heel pads and arch supports can be added into a good pair of shoes to raise the heel. It is important to wear the inserts in bother shoes – even if you only experience pain in one foot – to avoid changing your gait. If the pain persists, anti-inflammatory medicines such as ibuprofen can be taken. This will help lower inflammation in the foot.
If you are unable to overcome the pain on your own, a chiropractor will likely be able to assist you with this problem. Bad posture is a significant contributor to plantar fasciitis, and a chiropractor can help adjust relevant parts of the body to improve the condition. Chiropractors may also massage the bones in the foot in order to improve the motion between the layers of skin and muscle.
In a 2004 study, patients who received chiropractic adjustments and were given stretches had less pain as a result of plantar fasciitis than those who were just given orthotics. A case study in 2012 examined the benefits of chiropractic treatment involving soft tissue massage and therapy, as well as home rehabilitation exercises. Over a 6-week period, the patient reported lower levels of pain from their plantar fasciitis.
How do I Prevent Plantar Fasciitis?
Plantar Fasciitis can happen to anyone at any time. However, if you are in a population group that may be more susceptible, there are certain steps that you can take to prevent any pain. First, regularly change your running shoes to ensure the padding and arch support is not too worn down. Losing weight and maintaining a healthy exercise regime will also help reduce the chances of onset. Finally, stretch the Achilles tendon and plantar fascia before and after exercise. Following these preventative measures will help lower the probability of suffering from plantar fasciitis.
