Plantar Fasciitis and Heel Pain

What is plantar fasciitis?

Plantar Fasciitis is the inflammation in the band of tissue connecting the heel to the toes, and it can be quite painful, particularly upon waking or after a long period of immobility. Plantar Fasciitis causes pain at the bottom of the heel, sometimes traveling to the mid-foot area. It supports the arch of your foot and helps you walk. Too much pressure on your feet can damage or tear the ligaments. The plantar can become inflamed, causing heel pain and stiffness.

Plantar fasciitis is one of the most common orthopedic complaints. One of the most important elements in relief is to keep the tissues stretched and loose. If you suffer from inflammation, apply ice to reduce the swelling and burning. You should discuss your condition and treatment with your doctor, and try out these natural solutions as well.

What are the symptoms of plantar fasciitis?

The most common complaint of those with plantar fasciitis is pain on the bottom of the heel, sometimes going as far as the mid-foot area. This develops over time and can affect one or both feet. The pain is described as dull or sharp. Sometimes people feel burning or achiness.

Pain is usually worse in the morning when you take your first steps, or if you’ve been sitting or lying down for a while. Climbing stairs can aggravate the pain due to heel stiffness. After activities, the pain can flare up due to inflammation. Pain is usually not felt during the activity, but rather after stopping.

What causes plantar fasciitis?

1.     Increased pressured on your plantar fascia due to weight gain or pregnancy can put you at risk of developing plantar fasciitis.

2.     Running, specifically long-distance running, can cause plantar fasciitis. You may also develop it if you have a very active job that involves being on your feet often, such as working at a factory or restaurant.

3.     Men and women ages 40-70 are at a higher risk, and it is more common in women than men.

4.     If you have structural foot problems, such as high arches or flat feet, you may develop plantar fasciitis.

5.     It can also be caused by tight Achilles tendons, which are the tendons attaching your calf muscles to your heels.

6.     Wearing shoes with soft soles and poor arch support can also result in plantar fasciitis.

How is plantar fasciitis diagnosed?

Your doctor will perform a physical exam to check for pain and tenderness to make sure it is not the result of a different foot problem. They may ask you to flex your foot while they push the plantar fascia to see if the pain gets worse as you flex and better as you point your toe.

Your doctor may also check your reflexes, muscles tone, sense of touch and sight, coordination, and balance.

What are natural treatment options for plantar fasciitis?

Before Getting Out of Bed

 Stretch the tendons in the foot as well as the muscles in the lower part of the leg to loosen them up. While you are still in a prone position on your back, place your foot in the center of a 5-ft. long, 1-in. wide band and hold the ends of the band in each hand. Point your toe toward the ceiling, hold for 15 seconds, then relax your foot. Repeat five times before you switch to the other foot. 

Daily Stretches

The best way to prevent the pain from returning is to keep the tendons in your foot stretched and pliable throughout the day. Choose a stable object to place your hands. This can be a piece of furniture or a wall. Hold your arms out and place your hands on the stable object. Stand at arm’s length from the object. Move one foot behind the other and lean into the stationary object, keeping the back foot planted firmly on the floor. Hold this position and slowly count to 15. Now slowly lift your back heel off the floor to the count of five, hold it, and slowly lower your heel back to the floor. Repeat this five times before you switch feet.

Kneading the Feet

You’ll need a rolling pin, pool floating noodle, tennis ball, or other object that rolls. You may also use a water-filled bottle that has been frozen to help reduce the inflammation from the plantar fasciitis. Sit in a chair with your bare feet firmly on the floor. Place your rolling object on the floor. Using the bottom of your foot, apply pressure and roll the object around for a couple of minutes. Repeat by kneading the object with the other foot. This can be done at home while watching television or at the office.

Treatment While Resting

When you are resting, elevate your feet to help reduce swelling. You may apply ice if the inflammation becomes more severe. Try to prevent exercises that put too much stress on the bottom of your feet, such as running or hard walking. Switch to swimming or cycling until the condition subsides.

Acupuncture

Acupuncture treatments are highly effective in reducing swelling and balancing energy in the body. The needles used are specific to help reduce inflammation in the feet and in the rest of the body.

Prevent Future Occurrences

Once your plantar fasciitis is under control, make some changes to how you treat your feet. Use orthotics inside your shoes to cushion the tendons in your feet. Give yourself frequent foot massages, paying special attention to the plantar fascia. Continue to do the stretching exercises to keep the tendons stretched and loose.

What is the long-term outlook for people with plantar fasciitis?

Many people can relieve their pain by using natural treatments including home treatments, stretches, and acupuncture. However, treatments can take several months and consistency to improve your symptoms.

- Andie Ibarra, D.C.

- Debbie Mayne

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