Plantar fasciitis symptoms come as the pain and discomfort at the bottom of your foot when you get out of bed in the morning or after sitting too long. It affects runners, overweight individuals, and salespersons who always need to be on their feet. It usually occurs in people who are in the 40-60 years age bracket. Individuals who have feet with flat or very high arches can also be potential plantar fasciitis sufferers.
Plantar fascia is a band of strong fibrous ligament under the sole of the foot. This band extends from your heel to the base of your toes. It acts as arch support and spreads your weight throughout the bottom of the foot every time you take a step.
Plantar Fasciitis Symptoms
Plantar fasciitis symptoms include foot pain, heel pain, soreness, stiffness, and pain after taking a few steps, particularly on hard surfaces. The pain at the bottom of the foot is usually toward the heel, but it can affect the entire sole of the foot as well.
The affected foot feels particularly painful and stiff in the morning or after standing for a long time. It can occur right after working out or after sitting too long in front of the computer.
What Causes Plantar Fasciitis and Heel Spur?
If the tough plantar fascia connective tissue at the bottom of the foot gets injured or over-strained, the resulting inflammation can cause the heel and foot to hurt. It can also get partly torn from the heel and a calcium deposit or heel spur can form.
A heel spur is a bony prominence that develops under the heel. It used to be erroneously linked with plantar fasciitis pain. It can develop if you suffer from plantar fasciitis over a long period. A calcium deposit (calcaneus) forms in the area where the swollen plantar fascia connects to the heel bone. Many doctors today believe that heels spurs are the result, rather than the cause, of plantar fasciitis pain.
Another plantar fasciitis cause is overpronation. This occurs when you roll your foot or ankle too much with every step. In numerous cases, it can be remedied by wearing motion control running shoes. If overpronation causes your heel pain, you could consider prescription or custom orthotics to correct the way you walk.
Running shoes lose their cushioning and general foot support after many miles and years of use. Replace your regular running shoes after about a year. An old pair of shoes can increase your chances of injury which includes plantar fasciitis.
If you take steps that are too long in front of you, then you are overstriding. This walking defect can likewise result in taut calves and plantar fasciitis.
Read our article on Shoe Inserts May Not Alleviate Plantar Heel Pain
How Can You Treat Plantar Fasciitis and Heel Spur?
Icing. Apply an ice pack on the affected foot after walking to reduce inflammation. Give it the cold treatment for 15 minutes.
Give your foot some rest and time to heal to prevent further damage. If you notice plantar fasciitis symptoms, you need to cut down on walking or running.
Foot massage will bring back your foot’s flexibility and gradually condition the fascia for walking. Massage your foot using long strokes from the ball down to the heel of the foot. Do this before getting out of bed in the morning.
A night splint helps keep your foot flexed as you sleep to keep the plantar fascia stretched out and prevent it from tightening up. It also prevents the abrupt stretching (and re-injury) of the fascia as you get out of bed in the morning
Orthotics, shoe inserts, heel cups, and custom arch support can be prescribed by your doctor to reduce the pressure on the affected area.
Find out why specialty running shoes, shoe inserts and costly orthotics may fail to diminish plantar heel injuries.
Check out the information here.
Stretches for Plantar Fasciitis
Once the initial pain and inflammation subside, you can perform the following static stretches three times a day to prevent plantar fasciitis from recurring. Do them only if the foot is not hurting.
Treating Plantar Fasciitis the Natural and More Convenient Way
Besides the custom orthotics, night splints, and foot massages mentioned in the article, there is a natural and more effective way to alleviate the pain of plantar fasciitis. It is a brush-on topical solution called HeelAid.