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Plantar fasciitis: Symptoms, diagnosis and treatment
Treatment for plantar fasciitis heel pain - What is plantar fasciitis? Plantar fasciitis is thickening of the plantar fascia, a band of tissue running underneath the sole of the foot.The thickening can be due to recent damage or injury, or can be because of an accumulation of smaller injuries over the years. Plantar fasciitis can be painful. Click Here to See more.
What causes plantar fasciitis?
A number of factors can contribute to plantar fasciitis. While men can get plantar fasciitis, it is more common in women. You're also more likely to have this condition as you age. Common causes of plantar fasciitis include:
* Being overweight
* Taking up a new form of exercise or suddenly increase the intensity of your exercise.
* Standing on your feet for several hours each day.
* Medical conditions such as rheumatoid arthritis or lupus (systemic lupus erythematosus)
* Wearing high-heeled shoes, and switching abruptly to flat shoes.
* Wearing shoes that are worn out with weak arch supports and thin soles.
* Having flat feet or an unusually high arch.
* Having legs of uneven lengths or an abnormal walk or foot position.
* Having tight Achilles tendons, or 'heel cords'.
What are the symptoms of plantar fasciitis?
The symptoms of plantar fasciitis include:
* Pain in the bottom of your foot, especially at the front or centre of the heel bone
* Pain that is worse when first rising in the morning (called "first-step pain"), when first standing up after any long period of sitting, or after increased levels of activity especially in non-supportive shoes
Seek medical advice about plantar fasciitis if:
You have heel pain or pain in the bottom of your foot, especially when you get up in the morning, that does not respond to treatment or if there is redness or bruising in the heel.
How do I know if I have plantar fasciitis?
Most cases of plantar fasciitis are diagnosed by a health care provider who listens carefully to your description of symptoms. During an examination of your feet, your health care provider will have to press on the bottom of your feet - the area most likely to be painful in plantar fasciitis.
Because the pain of plantar fasciitis has unique characteristics - pain upon rising, improvement after walking for several minutes, pain produced by pressure applied in a specific location on your foot but not with pressure in other areas - your health care provider will probably feel comfortable making the diagnosis based on your symptoms and a physical examination. Your health care provider may suggest that you have an X-ray of your foot to verify that there is no stress fracture causing your pain.
Source article : https://www.webmd.boots.com/foot-care/plantar-fasciitis-symptoms-diagnosis-treatment
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-------------------------------------------------------What Works for Plantar Fasciitis? What Doesn't? Why?
Treatment for plantar fasciitis heel pain - What works for plantar fasciitis? What doesn’t? And why? Soon you will be able to answer these questions as well as they can be answered. This is a detailed tutorial for both patients and professionals about stubborn cases of chronic plantar fasciitis (PF) — it is thorough and scientifically current (but still readable).I explain all the theories, myths, and controversies and review all treatment options (except the very silliest). Unlike many other conditions I write about, there are some PF treatments that are known to be at least a little effective…even with difficult cases sometimes. There’s hope. Click Here to See more.
The plantar fasciitis basics
Plantar fasciitis is a common and often persistent kind of repetitive strain injury afflicting runners, walkers and hikers, and nearly anyone who stands for a living — cashiers, for instance — especially on hard surfaces. Working on concrete and running on pavement are probably risk factors.
* It causes mainly foot arch pain and/or heel pain.
* Morning foot pain is a signature symptom.
* Plantar fasciitis is not the same thing as heel spurs and flat feet, but they are related and often confused.
Most people recover from plantar fasciitis with a little rest, arch support (regular shoe inserts or just comfy shoes), and stretching, but not everyone. Severe cases can stop you in your tracks, undermine your fitness and general health, and drag on for years. This tutorial is mostly for you: the patient with nasty chronic plantar fasciitis that just won’t go away. (And for the professionals trying to help.) I can’t promise a cure for your foot pain — no one ethical can. But I can guarantee a deep understanding of the subject and your options.
The plantar fasciitis misinformation explosion
In the years since I started treating and writing about plantar fasciitis treatment, there has been an explosion of free information about it on the internet. Unfortunately, no one seems to be better informed!
Unsurprisingly, a lot of the information out there is simply repetition of the same tired conventional wisdom, much of which is just wrong. Misconceptions about foot pain have been spread far & wide, thanks to the miracle of the internet!Misconceptions about foot pain have been spread far and wide, thanks to the miracle of the internet! While the quality of online information is gradually improving, it’s still mostly quite just the basics or people pushing crank theories and miracle cures.
Plantar fasciitis can be more stubborn than a cat that wants out. I have an incurable case of my own — I can’t recover fully because it’s caused by a minor foot deformity, a slight twist in my foot bones. But this also gives me a great opportunity to perpetually test treatments: every time it flares up again, I get to try again! So I’ve tried most of them personally, and I do quite well controlling it. I’ve also helped many patients and readers with their persistent cases.
So I know from both personal and professional experience that the prognosis isn’t always good. When the going gets tough, patients need to know their options inside and out.
Patients with severe plantar fasciitis face a challenge in finding good help
Most musculoskeletal problems are less “mechanical” and more mysterious than they seem at first. Plantar fasciitis is still a medical puzzle, and most health care professionals don’t know what the latest research says, and can’t offer patients advanced troubleshooting. In fact, many are not even aware of the basic evidence-based prescription for plantar fasciitis rehab, never mind the options for the severe and weird cases. (And weird cases are really what stubborn plantar fasciitis is all about.)
Family doctors in particular are not prepared to treat plantar fasciitis, or any musculoskeletal condition, really.
Podiatrists (foot doctors) — especially in North America, where podiatrists are mostly focused on surgical procedures — often give poor quality advice about chronic repetitive strain injuries like plantar fasciitis, iliotibial band syndrome, or shin splints. A few take a special interest in these conditions, but most do not, and the occasional tough case of plantar fasciitis is not on their radar — understandable but unfortunate.
Physical therapists are the overall best bet for good plantar fasciitis care in my opinion, but often still lack the experience they need for tough cases.
Source article : https://www.painscience.com/tutorials/plantar-fasciitis.php
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-------------------------------------------------------Plantar Fasciitis Stretches to Soothe Heel Pain
Treatment for plantar fasciitis heel pain - You probably never thought much about your plantar fascia until the pain in your heel jolted you. A thin ligament that connects your heel to the front of your foot, the plantar fascia, can be a trouble spot for many people. Heel pain affects more than 50 percent of Americans, and the most common cause is plantar fasciitis. Repetitive motion from running or step aerobics, or added pressure from weight gain can damage or tear the plantar fascia, causing inflammation and pain. Click Here to See more.
Along with runners, plantar fasciitis is common among pregnant women because the extra weight on the ligament can cause inflammation, leading to pain. If you have heel pain, don’t be discouraged. There are simple steps you can take to ease the pain so that you can resume running or another exercise.
Stretching solutions
Taut muscles in your feet or calves aggravate plantar fasciitis. Soothe or prevent the pain with some of these easy stretches recommended by personal trainer and triathlete Deborah Lynn Irmas of Santa Monica, CA. Irmas is certified by the American Council on Exercise (ACE). She endured bouts of plantar fasciitis after overtraining with too many sprints. This stretching routine, which she practices and recommends to her clients, keeps her free of heel pain.
Stretch your calves
1. Stand an arm’s length from a wall.
2. Place your right foot behind your left.
3. Slowly and gently bend your left leg forward.
4. Keep your right knee straight and your right heel on the ground.
5. Hold the stretch for 15 to 30 seconds and release. Repeat three times.
6. Reverse the position of your legs, and repeat.
This stretch targets the gastrocnemius muscle in your calf. As your plantar fascia begins to heal and the pain diminishes, you can deepen this stretch by performing it with both legs slightly bent, says Irmas. Done this way, the stretch loosens the soleus muscle in the lower calf. Irmas cautions that it’s important not to hold the stretches for too long.
Grab a chair and stretch your plantar fascia
These three seated stretching exercises will also help relieve plantar fasciitis. Remember to sit up straight while you do them:
1. While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller. Do this for one minute and then switch to the other foot.
2. Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.
3. For the third seated exercise, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.
Not only can these stretches help to reduce heel pain, but doing them faithfully before your workout “absolutely can prevent plantar fasciitis,” says Irmas.
Some other tips and precautions
Ease up
You’ll need to give running a rest until the inflammation in your plantar fascia calms down. Runners heal at different paces, but Irmas generally suggests taking about two weeks off. Ice your plantar fascia, perform the stretches, and take an anti-inflammatory medication like ibuprofen if you need it.
Start slowly
When rest and ice have alleviated your heel pain, then you can try “tiny runs,” Irmas says. “Run a short distance slowly, like from one telephone pole to the next. Stop at each telephone pole to stretch.” Lengthen the runs gradually by running the distance between two telephone poles, two houses, two trees, or other markers you identify on your route. Continue to stop at each marker and punctuate your run with calf stretches, Irmas says.
More support
While rest and regular stretching help mend plantar fasciitis, be sure you have sturdy shoes when you get back out there for your runs. The American Academy of Orthopaedic Surgeons points out that adequate support and proper fit are also important to avoid heel pain and prevent other running-related injuries. Be sure to buy new shoes as frequently as you need to so that they provide the support and cushion your body needs to stay free of injury.
Source article : https://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches#other-tips3
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