Most of the time, you need simple therapies to relieve heel pain. Although getting out of bed in the morning marks a new day for most people, it can be an excruciating start for patients with plantar fasciitis. In fact, plantar fasciitis is one of the most common causes of heel pain in adults. You may feel intense pain similar to a deep bruise on the bottom of the foot when you suffer from this condition. It is one of the most dreaded conditions when a person is trying to get out of bed in the morning. The individual may have to sit for a long time before getting up. The pain usually goes away when you walk around. But it will return at the end of the day if you have spent most of your day on your feet.
Inflammation of the plantar fascia is the cause of this condition. The plantar fascia is a tissue similar to a tendon that extends to the bottom of the foot or the plantar surface from the heel bone. When pressure overstretches the plantar fascia, tearing and bruising can occur. The area will swell as a result. In fact, plantar fasciitis occurs due to running, jumping, and other high-impact activities. It may also occur due to prolonged periods of standing. Plantar fasciitis is more common in flat-footed and obese people. Older people are more likely to suffer from the condition due to the fascia losing its elasticity with age and becoming more vulnerable to injury. Wearing Plantar Fasciitis shoes can help to alleviate some of the pain associated with the condition.
Plantar Fasciitis – Diagnosis
Your medical practitioner will ask you about the symptoms and want to know when it started and what makes the condition worse. The doctor will examine your foot and press a specific part of the heel to see if it elicits pain. Sometimes, the practitioner may use MRI or magnetic resonance imaging to rule out any other possibility for the condition. In fact, stress and fractures are also common conditions that result in heel pain.
The doctor will press your toes back with one hand to make the fascia taut and try to elicit pain with the thumb of the other hand. The pain will usually be localized to a point in front of your heel. There can also be other tender points along the fascia. More than 50% of patients suffering from this condition will also have a heel spur or a bony projection that arises from the calcaneus or heel bone and is visible on an x-ray. Experts believe that heel spurs develop when the plantar fascia pulls away from the heel. This can happen due to weight gain, poor support, overuse, and the flattening of the arches. Even though heel spurs don’t cause any pain, plantar fascia, or the other tissues around the spur can become inflamed as a result and start to hurt.
Exercises For Treating And Preventing Plantar Fasciitis
Toe Curls – Place a towel on the floor and stand on it. Try to grasp the towel by curling the toes. Now straighten the toes and release the towel. Repeat the exercise for two minutes each and twice daily for best results. You can practice toe curls while you are standing on a thick book. First, curl the toes around the edge of the book and straighten them. Repeat for two minutes and twice a day.
Ankle Circles – Sit on a chair and extend one leg in front. Circle the foot at your ankle 10 times in one direction and again in the other direction. Repeat this exercise several times a day.