What is this pain on the bottom of your foot? 🤕 - Everything you need to know about Plantar Fasciitis

We've all experienced foot pain at some point in our lives. But have you ever heard of the pain that feels like a stabbing pain in your heel when you first get out of bed in the morning? This is not just a minor inconvenience , it's a major headache that can ruin your entire day. The cause of this pain could be Plantar Fasciitis .

In this article, we'll briefly discuss what plantar fasciitis is, why it occurs, who is more likely to get it, how to prevent it, and what the treatments are. Finally, we'll answer some frequently asked questions .

What is Plantar Fasciitis?

Plantar fasciitis, simply put, is a condition caused by inflammation or swelling in the plantar fascia, a strong band of tissue that runs from our heel to our toes and supports the arch of our foot. This band of tissue acts as a support for the arch of our foot, much like a bowstring. So when this band of tissue becomes inflamed, the pain it causes is what we call plantar fasciitis.

How does plantar fasciitis develop?

When we walk, run, or stand for long periods of time, this band of tissue called the plantar fascia is constantly stretched and stretched. When this continuous stretching and stretching occurs, tiny tears (microtears) can form in this band of tissue. Over time, these small tears form and the tissue becomes inflamed, which is what causes plantar fasciitis.

Main factors that contribute to the occurrence of plantar fasciitis

There are several factors that can cause plantar fasciitis. They are:

• Wearing the wrong shoes: Shoes that do not properly support the arch of the foot, high heels, and worn-out shoes can also cause this condition. When you wear shoes that do not properly support the arch, the plantar fascia is more likely to swell and become inflamed.
• Overexertion : This condition is especially common in people who run or walk a lot, especially if they are constantly putting a lot of strain on their feet, or if they are suddenly doing strenuous work. When you run or walk, the plantar fascia stretches too much, which can cause small tears and inflammation.
• Obesity: As body weight increases, more pressure is placed on the feet, especially the heel area. The plantar fascia is more likely to swell due to the increased weight.
• Structural problems: This condition can also be caused by having flat feet or high arches. Due to the structure of these feet, the plantar fascia can be pulled and squeezed more than others.
• Aging : It is most common in people between the ages of 40 and 60. As we age, the flexibility of the plantar fascia decreases, making it more likely to swell.
• Other medical conditions: There is also a risk of developing this condition due to medical conditions such as diabetes and rheumatoid arthritis. These diseases increase the risk of inflammation in the body , which increases the risk of developing plantar fasciitis.

Symptoms of plantar fasciitis

The main symptom of plantar fasciitis is pain in the heel area. This pain can be identified by several other specific symptoms:

• Morning pain: A key symptom of this condition is a sharp pain that you feel when you first get out of bed in the morning. Some people say it feels like a thorn is being stabbed in the heel.
• Pain after rest : This pain can also occur when you start walking again after sitting for a long time.
• Pain after activity: Heel pain may increase after activities such as walking , running, and standing for long periods of time.
• Pain when pressing on the front of the heel bone: Another symptom of plantar fasciitis is pain when pressing on the front of the heel bone, i.e., the center of the underside of the heel.
• Numbness or burning : Some people may also experience numbness or burning in their heels.

Experience – Malani's story

Malani, a 45-year-old teacher, came to my clinic limping. Her usually smiling face was in great pain today. Malani sat up in her chair and sighed, saying, “Doctor, my heel hurts every time I get out of bed in the morning. The pain goes away when I walk a little, but when I stand for a long time, it starts hurting again. I thought it would go away on its own, but it has been like this for months now.”

When I heard Malani's story, I thought she had Plantar Fasciitis. According to Malani, her pain is worse in the morning, and it goes away after walking for a while, but it gets worse again after standing for a long time. Also, her job requires her to stand for a long time. These are all symptoms of Plantar Fasciitis.

“I recently started exercising to tone up,” Malani said. “Maybe I was overdoing it.” Malani is more likely to develop this condition because she is new to exercise and her job requires her to stand for long periods of time.

Who gets Plantar Fasciitis?

Anyone can develop plantar fasciitis, but there are some people who are at higher risk of developing this condition.

• People over 40: As we age, the flexibility of our body tissues gradually decreases, making the plantar fascia more likely to become inflamed.
• Young Athletes: This can also happen to young people who run, jump, or play sports. Their plantar fascia can become swollen or inflamed because of the constant pressure on their feet during their sports.
• For those who stand for a long time: People who work in jobs that require them to stand for a long time, such as police officers, teachers , and factory workers, are more likely to develop this disease.
• For obese people: This can also occur in people who are overweight, that is, obese people.
• People with structural foot problems: This can also occur in people with flat feet or high arches.
• People with medical conditions such as diabetes and rheumatoid arthritis: People with these diseases are also more likely to develop plantar fasciitis.

This disease is common among people who work in positions that require them to stand for long periods of time. It has been found that about 10% of people who work in such positions have this disease.

What are the treatments for Plantar Fasciitis?

The good news is that there are treatments for plantar fasciitis. They are designed to reduce pain and help the plantar fascia heal.

Rest and Activity Modification (rest and activity modification)

The first thing you need to do is rest your leg. Avoid doing anything that hurts. That means,

• Reduce standing for long periods of time.
• Temporarily stop doing things like running and jumping.
• If you're doing hard work, do it less often.

Hot and Cold Therapy

• Apply ice to the painful area for about 20 minutes several times a day. Wrap an ice cube in a piece of cotton cloth. This will reduce the swelling.
• It also helps to alternate between applying ice, then heat, then ice again. (You can also use something like a hot water bottle wrapped in a piece of cloth.)

Heel Pads and Orthotic Supports

• Wearing a heel pad or insole can help reduce pressure on the heel. These provide good arch support, which can help reduce pain.
• Orthotic devices, which are custom-made to fit the shape of the foot and can be purchased at the store, provide good support for the arch of the foot.

Stretching Exercises

It is very important to do regular leg stretching exercises. This will increase the flexibility of the leg and reduce the pressure on the plantar fascia. Here are some good exercises you can do:

• Balance exercise on a step: Place your toes on the top of a step and slowly lower your heels. This will stretch your calf muscles and the arch of your foot. Do this several times a day.
• Tennis Ball Massage: Place a tennis ball under your foot and roll it back and forth. 🎾 This will massage the plantar fascia. Do this for a few minutes.
• Toe curls: Hold your toes and curl them towards you, hold for 30 seconds. Do this several times a day.

Medications 💊

Pain relievers like ibuprofen or naproxen can help reduce pain and swelling. These can be taken over-the-counter or with a prescription. However, it is best to see a doctor if you want to continue taking these medications. Sometimes a doctor will recommend a corticosteroid injection. This can provide temporary relief.

Injections 💉

Some people may find relief from persistent pain and other treatments that don't work. This injection works by reducing the swelling, or inflammation. However, it's not a good idea to do this too often, as it can weaken the plantar fascia.

Exercises and Physical Therapy 🏋️‍♂️👩‍⚕️

Exercises that strengthen the muscles in the legs and increase flexibility are also good for this condition. When you go to a physical therapist, they will tell you what to do. They may tell you the following:

• Stretching exercises : In addition to the exercises mentioned above, there are many other stretching exercises. Your physical therapist will tell you which ones are right for you.
• Strength-building Exercises: By doing exercises that strengthen the leg muscles, you can reduce the pressure on the plantar fascia.
• Taping Techniques: Sometimes a physical therapist will teach you how to apply tape to support the arch of your foot . This can also help reduce pain.

How to prevent this disease? (Prevention) 🛡️

It's better to take precautions before you get this condition than to treat it after it occurs. There are several ways to prevent plantar fasciitis:

• 🥾 Wear shoes that support the arch of your foot well: There are a few things to consider when buying shoes. Choose shoes that have good arch support and a heel cushion. Wearing high heels frequently is not a good idea. It is also important to get rid of worn-out shoes and buy new ones.
• 🩴 Don't walk barefoot on hard ground: It's a good idea to wear a pair of slippers even at home. Walking barefoot on hard ground puts more pressure on the plantar fascia.
• 🧘‍♀️ Do some stretching exercises every day: Make a habit of doing the exercises mentioned above every day. This will increase the flexibility of your legs and reduce the chances of developing this disease.
• ⚖️ Maintain a healthy weight: As your body weight increases, your legs have to bear more weight. Therefore, it is important to maintain a healthy weight.
• Be careful when playing sports: If you are a sports person, do a good warm-up before playing. Also, don't forget to do cool down stretching after playing.
• Don't increase your exercise intensity all at once: If you're new to exercise or increasing the intensity of your current exercise, do it gradually. Going too hard all at once can lead to injury.

Frequently Asked Questions (FAQs)❓

1. Why does this disease occur? It can occur for many reasons, such as overexertion, improper footwear, being overweight, and age. It can also occur due to certain medical conditions.
2. Who is more likely to develop this? People over the age of 40, athletes, people who stand for a long time, and people who are obese are more likely to develop this.
3. How do you know if you have this condition? A doctor will tell you if you have this condition by listening to the patient's history and examining the leg. They may also take an X-ray to make sure there are no other conditions.
4. Can this be prevented? Yes. It can be prevented by wearing good shoes, maintaining a healthy weight, doing stretching exercises every day, and being careful when playing sports.
5. How long does it take for this to get better? It varies from person to person. But if you take the right medication and take care of yourself, it will usually get better in about 6 to 18 months. For some people, this may be less or more severe.
6. Can this disease be cured without medication? In most cases, it can be cured without medication, with rest, ice, and exercise. However, if the pain is very severe, it is better to take medication.
7. What happens if you don't take medication for plantar fasciitis? If you do, the pain may increase. Also, if you put weight on the other leg and walk, it may cause problems in that leg. So if you have pain, it's best to see a doctor.
8. Can this disease recur? Yes, this disease can recur if you do not follow the prevention instructions.

Finally, the most important thing to remember is that this pain is not just a symptom, it can be a symptom of an illness. Therefore, if the leg pain persists or worsens, the best thing to do is to see a doctor and seek advice.

The doctor will examine your leg, and if necessary, perform X-rays to determine exactly what is wrong. Then, they will prescribe the right treatment.