Plantar fasciitis is a painful condition that affects the feet. If you’ve ever experienced stabbing heel pain, especially during those first steps in the morning, you might be all too familiar with this common foot ailment. Pain can present directly under the heel, but some people also experience exquisite bruisey-type pain and sensitivity around the outer and inner surfaces of the heel.
In this blog post, we’ll delve into the definition, causes, and various treatment options for plantar fasciitis, exploring medical, complementary, and holistic approaches, and ending with essential self-care methods.
Understanding Plantar Fasciitis
Definition:
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that connects the heel bone to the toes. This tissue supports the arch of the foot and absorbs shock during movement. When strained, tiny tears can occur in the fascia, leading to pain and inflammation.
Plantar fasciitis can become chronic, simply because most of us must spend time on our feet. This condition is considered self-limiting, but it can take up to a year to fully resolve.
Causes:
The primary cause of plantar fasciitis is excessive strain on the plantar fascia. This strain can result from various factors, such as:
- Overuse: Repetitive activities that stress the heel and arch, like long-distance running or prolonged standing, especially with knees locked.
- Foot Mechanics: High arches, flat feet, or abnormal walking patterns can increase the stress on the plantar fascia.
- Anything that results in sustained plantar flexion, i.e., toes pointed, can perpetuate an aggravation of the plantar fascia most noticeable when you assume weight bearing. Influences such as heavy bedding weighing down the feet while you are on your back, or sitting in a chair that is too tall, requiring you to stabilize on the tips of your toes can contribute to strain on the plantar fascia.
- Improper Footwear: Wearing shoes with inadequate support or an improper fit can strain the fascia. Even a seasonal change in footwear such as switching to boots in winter, or sandals or flip flops in summer can precipitate an episode.
- Weight: Excess body weight places additional stress on the plantar fascia.
- Cipro, a powerful antibiotic can have the curious side-effect of creating debilitating Achilles Tendinitis which presents similarly to plantar fasciitis.
Treatment Options
Medical Treatment:
Medical interventions for plantar fasciitis may include:
- Anti-Inflammatory Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pain and reduce inflammation.
- Physical Therapy: Stretching and strengthening exercises can improve foot and calf muscle flexibility.
- Orthotic Devices: Custom shoe inserts or orthotic devices can provide better arch support and alignment. A boot or splint to be worn at night to maintain the foot in dorsiflexion is also sometimes prescribed.
- Corticosteroid Injections: In severe cases, corticosteroid injections may be recommended to reduce inflammation and pain.
Complementary Approaches:
Complementary therapies can be used in conjunction with medical treatments:
- Ice and Heat Therapy: Alternating between ice packs and warm compresses can help reduce inflammation and alleviate pain.
- Herbal remedies such as turmeric and ginger may have anti-inflammatory and pain relieving properties.
- Epsom Salt Soaks: Soaking the feet in warm water with Epsom salt may help soothe discomfort.
- Yoga and Pilates: These practices can improve flexibility, body awareness and strengthen the muscles of the foot to support the arch.
Holistic Treatments:
Holistic treatments aim to address the root causes and promote overall well-being.
Massage:
Massage therapy and reflexology can provide tremendous pain relief. Self-massage and rolling-out the under side of the foot and calf with a tennis ball or roller are also effective strategies in managing plantar fasciitis pain.
Acupuncture:
Traditional Chinese medicine suggests acupuncture can help balance the body’s energy and alleviate pain.
Geographically the Bladder and Kidney meridian govern the heel. Bladder runs along the outside of the heel and ends at the little toe. Kidney runs along the inside of the heel and begins on the bottom of the foot. Both run through the calf which has a powerful influence on the sole of the foot.
Bladder and Kidney are paired meridians in the water element, associated with the season of winter. Both are susceptible to cold, which is evidenced in so many cases of plantar fasciitis that seem to arise from long hours working on cement floors.
Both meridians have to do with fluidity of movement, (a water quality), and balance between rest and activity. You know the expression “on your toes?” Well bladder/kidney/the heel can be negatively effected by being too much on your toes, literally and figuratively. An episode of plantar fasciitis may be an opportunity to step back, find some balance between rest and activity. Move fluidly rather than forcefully. That stance combined with the proper stretching, ergonomics and treatment may facilitate your recovery and perhaps even prevent another flare-up.
Postural Factors and Self-Care
Postural Factors:
Improper posture can contribute to plantar fasciitis. Pay attention to:
- Foot Alignment: Ensure your feet are properly aligned, avoiding excessive pronation or supination.
- Most of us carry too much of our weight on the delicate forefoot. If you are doing lots of standing, be sure to soften your knees and drop more of your body weight in to your heels. See how that takes the strain off of the plantar fascia. Our big, solid heel bone, the calcaneus is designed to carry 70% of our weight.
- Be sure your feet can rest flat on the floor if you are seated at a desk.
- Gait Analysis: Consult with a specialist for a gait analysis to identify and correct abnormal walking patterns.
- Footwear: Choose shoes with good arch support and cushioning to maintain proper foot alignment.
Self-Care Methods:
Consistent self-care is crucial for managing plantar fasciitis:
- Stretching Exercises: Perform regular stretches for the calf, Achilles tendon, and plantar fascia to maintain flexibility. Check to be sure you are not too toed-in, (pigeon toed), or toed-out, (duck footed). Draw an imaginary line on the floor and align the outside of your heel and your pinky toe on this line. Be sure to square your hips and draw your abdomen towards your spine, lengthening the lumbar spine to get the most out of your calf stretches. You will be surprised how these fine adjustments will make the stretch more precise to the calf while stretching other postural muscles at the same time.
- Foot Rollers: Use a foot roller or a frozen water bottle to roll under the foot, providing massage and reducing inflammation.
- Massage the stringy, possibly painful areas behind the back of your knee. Some of your calf muscles attach here. Loosening these attachments can relieve strain on the plantar fascia under your foot.
- Guasha, an acupuncture friction technique is extremely effective in reducing plantar fascia pain. Use the blunt edge of a Chinese soup spoon to make short swift passes to your tolerance along the plantar fascia/the sole of your foot. Pause and move to another sore area. Pause again, and return to the original sore area and marvel at how much less sensitive it already is.
- Rest and Ice: Allow adequate rest for your feet, and use ice packs to reduce inflammation, especially after activity.
In conclusion, plantar fasciitis is a common condition that can significantly impact daily life. Understanding the causes and treatment options, including medical, complementary, and holistic approaches, is essential for effective management. Additionally, addressing postural factors and adopting consistent self-care practices can contribute to long-term relief. If you’re experiencing persistent or severe symptoms, it’s crucial to consult with a healthcare professional for personalized guidance and treatment. Remember, taking proactive steps today can pave the way for healthier, pain-free feet tomorrow.
References:
https://www.hopkinsmedicine.org/health/conditions-and-diseases/plantar-fasciitis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6818500/. Acupuncture and related interventions for treating heel pain in adults
https://acupuncturetoday.com/article/32051-treatment-of-plantar-fasciitis
https://www.healthy-holistic-living.com/6-easy-plantar-fasciitis-exercises-to-release-foot-pain/
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