Plantar Fasciitis- What you need to Know
What is Plantar Fasciitis?
Plantar Fasciitis is a type of heel pain. Running across the bottom of your foot is a thick band of tissue that connects your heel bone to your toes, known as plantar fascia. Plantar Fasciitis occurs when this band of tissue becomes inflated. It can be the most painful first thing in the morning, when you take your first steps of the day, causing a stabbing pain in your foot. Although the pain will often decrease the more steps you take, the pain can easily return if you aren’t using your feet for a while.
What causes it? Can it be prevented?
There are a few different causes of Plantar Fasciitis, the most common of causes being bad foot posture. Having a flat-foot posture can cause hyper-mobility in the feet, causing the foot arch to collapse under your body weight. This collapse stretches out the plantar fascia over time, thus resulting in Plantar Fasciitis.
Below are a few other ways that Plantar Fasciitis can be caused:
- Wearing worn out shoes. It is a good idea to ensure that your shoes have good cushioning and arch support, as this can also cause Plantar Fasciitis. Make sure you keep your shoes both fashionable and supportive by keeping them up to date! Standing on your feet for an excessive amount of time, especially on harder surfaces, can cause a lot of damage to your plantar fascia. Going out for a walk is a good way to reduce pressure to your feet.
- A tight calf muscle can also cause Plantar Fasciitis. You can prevent this by making sure you are regularly stretching your feet. For example, try sitting down and lifting your foot a few centimetres off the floor, pulling your ankle and toes up towards you and pointing away. Then, form circles using your ankle joint.
Who can suffer from it?
There are a variety of different types of people who can suffer from Plantar Fasciitis. There a wide range of different variables that can have an effect, age, weight and even what type of job you have. Although these variables do affect the likelihood of suffering from Plantar Fasciitis, you can still suffer from it, even if you do not fit into these groups of people.
- Plantar Fasciitis is most common in people who are overweight. This is because more pressure is being applied tour your feet, increasing the chances of inflammation. Different medical aids such as insoles can be used to relieve some of this pressure from your feet by counteracting the forces that are damaging it.
- If you have an abnormal way of walking, it can affect the way weight is distributed which can add additional stress to your plantar fascia. Consider trying physical therapy, as it may be able to help improve your walking.
- You are more likely to suffer from Plantar Fasciitis if your job is especially demanding on the feet (such as a factory worker), as you’re are constantly applying pressure to your feet. Again, medical aids can help to relieve some of the pressure from your feet and reduce your chances of suffering from it.
- Studies have shown that Plantar Fasciitis is most common in people who are between the ages of 40 and over, as the elasticity of your plantar fascia reduces as you get older, making it more vulnerable to injuries.
How can you relieve pain?
We advise that you speak to your medical practitioner before taking any drugs, however pain killers such as Ibuprofen can help to relieve some of the pain that Plantar Fasciitis causes. You should talk to your GP about what painkillers would work best. Additionally, many people have found that applying an ice pack directly to your heel can also help with pain relief.
(Disclaimer: We are not medical professionals, and so you should make sure to consult your GP before taking any advice online.)
How can recovery be accelerated?
In terms of speeding up the recovery process, exercise has proven to be quite useful. A case study by Emily N Schwartz has shown that going out for a gentle walk is an effective way to improve recovery ( “She exercises by walking 3 times a week for 30 minutes and is able to complete the walk without problems. In fact, the walking seems to make her feet feel better”- a quote from the case study). Going for a swim, doing yoga and stretching your feet regularly are also effective ways to improve recovery. However, whilst you should be using your feet to some degree, avoid exercises that are especially stressful on your feet, such as running, squatting and cycling.
As with a lot of different injuries, rest can also speed up your recovery process. Giving your feet a break from being used allows time for your body to focus more on recovery. If resting proves to be a challenge, you could try reading a book or watching a movie to help you pass the time. Additionally, raising your leg so that your ankle is above the level of your heart can help to reduce and prevent swelling.
Specialised footwear can be a very effective way to sped up recovery. They can help to relieve pressure from your plantar fascia and improve blood circulation in your foot. Let’s look at how our footwear can help you:
How can our products help?
We have Compression Socks that can help to speed up recovery and relieve pain caused by Plantar Fasciitis. By warming your feet, the blood circulation around your foot is greatly improved, which will speed up the rate at which damaged tissue is removed, thus reducing inflammation. On top of that, they also help to massage your feet, ensuring that not only are you being relieved of pain, but your feet are also as comfortable as possible. If these socks sound like they would be an ideal support for you, you can buy them from this link: https://amzn.to/2V62BgF
Here at Actesso, we sell a variety of different medical supports that can help relieve you of pain and speed up your recovery. Because we want you to be well informed about the injuries you are suffering from, we are creating a series of blogs that will help you to learn more about your injury and give you advice on what you can do to recover even faster.
Hopefully this blog has helped you to become better informed about Plantar Fasciitis. Be sure to check back regularly, as we have many more blogs coming this way soon!