Clinically- It is the inflammation of the thick band of tissue that runs across the bottom of your foot and connects your heel bone to the toes (plantar fascia).
It represents as stabbing pain with few steps as soon as you get up in the morning.
Pain gradually decreases after few steps.
Pain aggravates after prolonged standing and on standing after sitting for a long time.
- It is commonly seen in runners, overweight people. People wearing high heeled shoes for a long time or wearing shoes with inadequate support and cushioning on the heels can suffer from plantar fasciitis.
- Walking or prolonged standing on hard surface can also damage the fascia.
- Plantar fasciitis responds very well to the conservative treatments. This includes rest, icing the painful area and fascia stretching.
1) STRETCHING EXERCISES
Achilles tendon stretch- Stand with your affected foot behind your healthy one. Point the toes of the back foot towards the heel of the front foot and lean into a wall.Bend the front knee and keep the back knee straight with your heel firmly planted on the floor. Hold for a count of 10.
Plantar fascia stretch-In sitting,place the affected foot across the knee. Use your hand and pull the toes towards the shin, stretching the sole of the foot(fascia). Run your thumb along the foot and feel the tension. Hold for a count of 10.
2) CONTRAST BATHS- Alternate hot and cold therapy to the involved foot is seen to be a very effective treatment.
3) ULTRASOUND and LASER THERAPY help in reducing inflammation.
- Selection of supportive footwear or shoe inserts to reduce the stress to plantar fascia.
- Taping of the foot is beneficial.
Place a tennis ball on the ground and gently roll it with your affected foot for a few minutes. This helps in loosening the fascia.
This can be done with a frozen water bottle. It would provide cold therapy with the stretch.
- Choose shoes with good arch support.
- Replace the worn out shoe so that your shoe offers arch support and provides shock absorption to your feet.
- Use a thick mat if you must have to stand in one place for much of the day.
- Stretching exercises for feet and calves before and after a run or walk is important.
- A healthy body weight should be maintained.