Plantar fasciitis is a common condition that causes pain in the heel and arch of the foot. It affects millions of people each year, and it can make walking, running, and even standing difficult.
What is plantar fasciitis? The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. It supports the arch of your foot and acts as a shock absorber. When this tissue becomes inflamed, it can cause pain and stiffness.
What are the symptoms of plantar fasciitis? The most common symptom of plantar fasciitis is pain in the heel, especially when you take your first steps in the morning or after a period of rest. The pain may also be worse after exercise or prolonged standing. Other symptoms include:
- Stiffness in the heel
- Tenderness to the touch on the bottom of the heel
- Pain that radiates into the arch of the foot
What causes plantar fasciitis? Plantar fasciitis is often caused by overuse or repetitive strain on the plantar fascia. This can happen from activities like running, jumping, or dancing. Other factors that can increase your risk of developing plantar fasciitis include:
- Age (it is most common in people between the ages of 40 and 60)
- Flat feet or high arches
- Obesity
- Tight Achilles tendons
- Improper footwear
How is plantar fasciitis diagnosed? Your doctor can usually diagnose plantar fasciitis by performing a physical exam and asking about your symptoms. They may also order an X-ray to rule out other conditions, such as a stress fracture.
How is plantar fasciitis treated? There are a number of treatments available for plantar fasciitis, including:
- Rest: Avoid activities that aggravate your pain.
- Ice: Apply ice to the affected area for 20 minutes at a time, several times a day.
- Stretching: Stretch your plantar fascia and Achilles tendon.
- Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help reduce pain and inflammation.
- Physical therapy: A physical therapist can teach you exercises to strengthen your foot and ankle muscles and improve flexibility.
- Night splints: Wear a splint at night to keep your foot in a dorsiflexed position, which can help stretch the plantar fascia.
- Custom orthotics: Orthotics are shoe inserts that can help support the arch of your foot and reduce strain on the plantar fascia.
- Corticosteroid injections: In some cases, your doctor may inject a corticosteroid medication into the plantar fascia to reduce inflammation.
- Surgery: Surgery is rarely necessary for plantar fasciitis. However, it may be an option if other treatments have not been successful.
How can I prevent plantar fasciitis? There are a few things you can do to prevent plantar fasciitis, including:
- Wear shoes that fit well and provide good arch support.
- Avoid wearing high heels or flip-flops for extended periods of time.
- Stretch your plantar fascia and Achilles tendon regularly.
- Maintain a healthy weight.
- Avoid activities that aggravate your pain.
If you are experiencing heel pain, it is important to see a doctor to get a diagnosis and treatment plan. With proper care, most people with plantar fasciitis make a full recovery.
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