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Understanding Plantar Fasciitis

Causes, Symptoms, and Solutions!

Plantar fasciitis is common. However, it is often misunderstood. It affects the foot, especially the heel. It’s a leading cause of heel pain and can significantly impact daily activities. You may be an athlete, a busy professional, or someone who enjoys long walks. Understanding plantar fasciitis can help you manage and prevent this painful condition!

So, what is Plantar Fasciitis?

Plantar fasciitis involves inflammation of the plantar fascia. This is a thick band of tissue that runs across the bottom of your foot. It connects your heel bone to your toes.

This tissue supports the arch of your foot, and when overstressed, small tears can occur, leading to pain and inflammation.

Common Causes

1.   Overuse: Activities that put a lot of stress on your feet, such as running, dancing, or prolonged standing can lead to plantar fasciitis.

2.  Foot Mechanics: Having flat feet, high arches or an abnormal walking pattern can contribute to the condition by placing extra strain on the plantar fascia.

3.  Age: Plantar fasciitis is most common in people between the ages of 40 and 60 years old.

4.  Extra weight: More weight bearing down onto your feet increases the strain on your plantar fascia.

5.  Improper footwear: Shoes that lack proper support or cushioning exacerbate the condition.

Symptoms

The hallmark symptoms of plantar fasciitis is a sharp, stabbing pain in the bottom of your foot near the heel. The pain is often worse with the first steps after waking up. But, standing for long periods or standing up after sitting can also trigger it.

Tips for Managing and Preventing Plantar Fasciitis

1. Chiropractic Care: Restores proper alignment and function to the musculoskeletal framework. This framework includes the spine, pelvis, and extremities. It plays a huge role in fixing the imbalances that cause foot pain.

2. Stretching Exercises: Regularly stretching your calves and the bottom of your feet can help reduce tension in the plantar fascia. A simple exercise you can try at home involves using a towel to gently pull your toes towards you whilst keeping your knee straight.

3. Supportive Footwear: Invest in shoes with a good arch support and cushioned soles. Avoid walking barefoot on hard surfaces, as this causes a higher impact on the fascia.

4. Rest and Ice: If you’re experiencing pain, take a break from activities that put stress on your feet. Applying ice to the affected and inflamed area for 15 minutes several times a day can help reduce tension.

5. Massage and Roll: Massaging the bottom of your foot, rolling it over a frozen water bottle or simply a tennis ball can help relieve tension and pain.

Final Thoughts…

You can effectively manage plantar fasciitis with the right approach, despite it being a painful and frustrating condition. Incorporating these tips into your daily routine can help ease pain and prevent future episodes from reoccurring. Remember, the key is to listen to your body and take proactive steps to care for your feet.

Your feet carry you through life – take good care of them!

With love,

Sophie

Dr Sophie Fitzsimmonds DC
Registered with the GCC and the UCA.