Plantar fasciitis dos and don'ts
Plantar fasciitis is a painful heel condition. It is the result of inflammation of the plantar fascia, a thick band of tissue that runs along the sole of the foot and connects the heel bone to the toe bones.
Plantar fasciitis often causes stabbing pain when you take your first few steps after standing up. As you move, the pain usually subsides; However, it can return after standing for a long time or getting up after sitting for a long time.
At Monroe Foot & Ankle Care in Jamesburg, New Jersey, Drs. Elliott Perel, a licensed podiatrist and foot surgeon, and our team have many cases of plantar fasciitis and we have many solutions to treat this painful condition, from conservative to cup. edge, edge. Here's what you need to know about this condition.
Causes and Risks of Plantar Fasciitis
The plantar fascial tissue is shaped like a bowstring. It supports the arch of the foot and acts as a shock absorber when walking. When the tension or tension on the tendon becomes too great, small tears form in the fascia. Repetitive stretching and tearing can lead to chronic irritation and inflammation. However, some cases of plantar fasciitis appear to have no direct cause.
Several factors increase the risk of developing plantar fasciitis, including:
• Age: usually between 40 and 60 years old
• Certain sports: Long-distance running, ballet, and aerobics put pressure on the heel
• Foot mechanics - high arches, flat feet and hyperpronation (uneven weight distribution) increase stress
• Obesity: With every step, excess pounds weigh on your feet
• Some jobs: working in a factory or teaching requires long hours on the feet, which puts too much pressure on the plantar fascia
Ignoring the painful symptoms of plantar fasciitis can lead to chronic heel pain that makes daily activities difficult. And just the way you walk to ease your discomfort can lead to future foot, knee, hip, or back problems. It is important to get the right treatment.
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Treatments for plantar fasciitis
At Monroe Foot & Ankle, we start with the most conservative treatments for your plantar fasciitis and then move on to more intensive or invasive therapies. Some of the alternatives we offer are:
• physiotherapy
• MLS laser therapy (non-invasive laser treats pain and inflammation)
• anti-inflammatory drugs
• individual orthotics
• cortisone injections
• Regenerative Medicine (PRP and Stem Cell Injections)
• Night splints (prevent shortening of the fascia)
• Surgery (as a last resort)
We use computer-aided scans to custom-make orthotics that control hyperpronation (turning the ankle inward as the rest of the foot moves outward, resulting in an unbalanced gait). It is the leading cause of plantar fasciitis.
What should I do or not do while exercising?
Proper foot support is key to relieving pain caused by plantar fasciitis. The American Academy of Orthopedic Surgeons states that proper support and a good fit are necessary to prevent heel pain and prevent further injury. No matter what training program you do or what sport you prefer, make sure your shoes have good arch and heel support. Be sure to buy new shoes as often as necessary to ensure continued support and cushioning.
Other important exercise tips include:
Do low-impact exercises
Activities such as swimming, cycling, yoga, or the elliptical won't cause plantar fasciitis or make it worse if you have it. Be sure to stretch your calves and feet before and after your workout. You can do things like flex and relax your toes and circle your ankles and feet.
Avoid high impact activities.
Activities such as running and jumping put a lot of strain on your feet and can tighten your calf muscles if you don't stretch them first. If you are a runner and want to keep running, give yourself at least two weeks to rest and rest your feet. Then start slowly and gradually increase distance and resistance.
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Simple exercises you can do at home can strengthen your plantar fascia. Pay special attention to stretching your calves, Achilles tendon, and soles of your feet. Additional exercises to strengthen the lower leg and foot muscles can help stabilize the ankle, reduce pain, and prevent plantar fasciitis from recurring.
