Plantar Fasciitis

Plantar Fasciitis – or as many call it, Jogger’s Heel or simply Heel Pain – is a common inflammatory condition affecting the plantar fascia, a robust tissue running from the heel bone to the toes. This tissue acts as a support structure for the foot’s arch and functions as a shock absorber. The pain associated with Plantar Fasciitis ranges from mild irritation to nearly debilitating discomfort.

Causes

While anyone can experience Plantar Fasciitis, those actively engaged in extensive walking or running are more susceptible. These activities can lead to excessive stretching of the plantar fascia, causing painful micro tears in the tissue.

However, it’s not just high-impact activities causing this condition. Flat feet, obesity, prolonged standing, and wearing flat-soled shoes without proper arch support contribute to its onset.

Treatment

Plantar Fasciitis rarely has a quick fix. A holistic approach is often recommended, encompassing treatments such as orthotic prescription, weight management (especially in obese individuals), exercise, hydrotherapy, and manual therapy. Individuals with the condition typically have a tight Achilles tendon This has a knock-on effect of intensifying the plantar fascia tightening, particularly overnight, resulting in morning pain. Gentle exercise, focusing on stretching the Achilles tendon and plantar fascia, is beneficial. Adequate rest is crucial for tissue healing. Additional treatments include:

Rolling a cold water bottle under the arch for temporary pain relief.
Taking anti-inflammatory drugs like ibuprofen for pain management.
Steroid injections recommended by a GP to reduce inflammation.
Opting for shoes with solid arch support.
Surgical procedures in persistent cases.

Prevention

Preventive measures can help reduce the risk of Plantar Fasciitis:

If overweight, consider weight reduction to alleviate stress on the feet.
Wear shoes offering proper arch support.
Regularly change worn-out shoes, especially running shoes.
Prioritize warm-up exercises, including stretches for the Achilles, calves, and plantar fascia before running or similar activities.
Avoid walking barefoot on hard surfaces.