The suffix – ‘itis’ means inflammation and the term ‘plantar fasciitis simply means heel pain so simply, that is what causes the pain on the bottom of your foot, around your heel and arch. It may creep up slowly and then you notice the pain is much worse when you walk after sleeping or resting. Some people experience a dull or burning ache, others a sharp pain.
How does it happen
The sole of your foot is covered with a thick band of connective tissue (planta fascia), it is attached to the heel and when it becomes overstretched, it can become damaged like anywhere else in your body, it will become swollen and inflamed while it tries to heal itself. You may ask what caused it – quite simply it could be one or a combination of things such as over exercise, footwear, foot posture, tight calf muscles or your body mass.
What can I do at home?
Try to rest and raise your foot when you can
Put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours
Wear shoes with good arch support, use insoles or heel pads in your shoes
Avoid high heels or cheap flip flops (as they don’t provide any arch support)
Try regular gentle stretching exercises such as swimming, avoid running
Try to keep a healthy weight.
If there is no improvement after a couple of months, a doctor may recommend an ultrasound and a corticosteroid into the damaged ligament.
Treatment in clinic
While we carry out a full foot assessment, we can massage your foot and calf muscle to release tension and suggest some exercises that may help.
If you suffer from uncomfortable feet which is affecting your walking or
day-to-day life, please get in touch to book an appointment with us.
Photo Credit : www.sportsinjuryclinic.net
