What is Plantar Fasciitis and How to Recover from It

First and foremost, plantar fasciitis is an inflammation of the plantar fascia. Moreover, plantar fascia is a fibrous tissue that runs at the bottom of your feet from the heel bone to the toes. Meanwhile, the plantar fascia’s main role is to support the arc in your foot and absorb the shock when you use the foot.

Regrettably, if the tension and stress resulting from absorbing all the shocks get too much, small tears occur in the plantar fascia. In addition, repetitive stretching and tearing irritates and inflames the plantar fascia. As a result of all this tearing and irritation, there is pain in the foot.

Who is Most Likely to Get It?

Those most susceptible to get Plantar Fasciitis include the following.

  1. First, those between the ages of 40 to 60 years.
  2. Also, more women experience plantar fasciitis than men.
  3. Next, long distance runners, especially those spending a lot of time running downhill or on uneven surfaces such as found in cross country running.
  4. In addition, those involved in activities that require a lot of jumping, aerobic dancing, and ballet.
  5. As well as those who are not active. In fact, when the foot is at rest, the plantar fascia shrinks. Moreover, not getting enough activity can cause plantar fascia to become less flexible. On the other hand, regular activity keeps the plantar fascia supple and strong.
  6. Meanwhile, others at risk include those whose jobs require them to stand long periods of time. For example, these jobs include factory workers, teachers, waiters, maids, kitchen workers, and construction workers.
  7. Also, those who regularly carry heavy loads are also susceptible.
  8. As well as those who are obese or overweight.
  9. And, those wearing worn-out footwear put too much stress on the plantar fascia.

Other Who Get It Include

  1. First, those who are flat footed.
  2. Or, who have a high arch or a low arch.
  3. Next, those with an abnormal pattern of walking.
  4. Also, those with diabetes.
  5. In addition, those with weak plantar flexor muscles that put too much strain on the plantar fascia.
  6. Next, a tight Achille tendon limits the ankle’s range of motion. As a result, the foot is not able to fully flex, which eventually leads to tight plantar fascia. In fact, a study estimates that almost 80 percent of those with plantar fasciitis may have tight Achilles tendon.
  7. Meanwhile, those with different leg lengths are susceptible. In fact, their plantar fascia and other soft tissue, in the foot, are asymmetrically stressed and work harder to absorb shocks.
  8. Finally, tight calf muscles can lead to plantar fasciitis.

How to Treat It?

  1. First, if you are overweight, the best thing to do is shed some of that excess weight.
  2. Next, discard those worn-out shoes, and replace them with shoes that have good arch support along with good shock absorbing features.
  3. Also, don’t walk barefoot, especially on hard surfaces.
  4. In addition, instead of high heels, wear shoes that helps your feet.
  5. And, if you have tight calf muscles, use a foam roller to get rid of the tightness.
  6. Furthermore, do exercises that stretch the Achilles tendon, plantar fascia, and calf muscles.
  7. Or, use deep tissue massages.
  8. Next, replace any high impact activities with low impact ones like swimming, bicycling.
  9. Also, if you experience pain and inflammation, take medications such as ibuprofen or Aleve to ease the pain and inflammation.
  10. Meanwhile, a foot doctor can provide a custom-fitted arch support.
  11. In addition, a foot doctor can inject steroid medications for temporary pain relief.
  12. Next, shock wave therapy may be an option. Here sound waves are used to stimulate healing.
  13. Or use the Tenex procedure to remove scar tissue without surgery.
  14. However, some may need surgery to detach the fascia from the heel bone. Regrettably, this last resort weakens the arch of the foot.