Symptoms
Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it also can be triggered by long periods of standing or when you get up from sitting.
Causes
The plantar fascia is a band of tissue, called fascia, that connects your heel bone to the base of your toes. It supports the arch of the foot and absorbs shock when walking.
Tension and stress on the fascia can cause small tears. Repeated stretching and tearing of the facia can irritate or inflame it,
Risk factors
· Age. Plantar fasciitis is most common in people 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
· Foot mechanics. Flat feet, a high arch or even an atypical 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
Treatment
l Stretching:Stretching is one of the best treatments for plantar fasciitis. Stretching should be focused on the plantar fascia and the Achilles tendon.
l Massage:Massaging the calf muscles can significantly improve calf soreness, blood supply and nerve stimulation, while massaging the lumbar gluteus and hamstring can also significantly improve plantar fascia tension.
l Icing and Medication:Icing the sore spot on your sole several times a day may help with pain and inflammation. Your doctor may also recommend nonsteroidal anti-inflammatory medication.
l Steroid Injections:In most cases, plantar fasciitis improves after a few months of stretching. If your symptoms continue after two months of treatment, your doctor may recommend steroid injections to decrease inflammation.
l Lose weight:While weight loss will not immediately improve plantar fasciitis, weight loss can definitely reduce plantar weight and decrease fascial tension.
l Rest, Activity Modification and Orthotics:It helps to keep the weight and stress off your foot, at least partially, while your plantar fascia is healing.
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