Plantar Fasciitis is the inflammation of thick band of tissue that connects your heel and your toes to one another, which is called plantar fascia. This inflammation is one of the most common causes of heel pain throughout the world, according to Mayo Clinic. It is commonly described as a stabbing pain and is the worst when taking the first steps after you have woken up and improve throughout the day. However, it may flair up at times due to standing, walking, or running for long periods of time. Runners, individuals who are overweight, and those who do not wear shows with enough support are the most likely to get or have plantar fasciitis.What Causes Plantar Fasciitis?
The plantar fascia is the part of the foot that absorbs a significant amount of the shock from daily activities and supports the arch the foot. After repeated motions or too much continued stress and tension on the plantar fascia, small tears can begin to appear throughout the fascia. As there is continued stretching and tearing, the plantar fascia begin to get irritated and inflamed, causing pain and discomfort throughout the bottom of the foot. Although there are some things that increase one's risk for plantar fasciitis, like running regularly, being over twenty pounds overweight, age, and the mechanics of someone's foot, there is no one specific understood cause for it.
How to Prevent Plantar Fasciitis?
According to Active, there are three main tips that can help to prevent plantar fasciitis- relax your lower legs, land with a mid foot strike, and lead with your upper body. These three tips are for every person on a daily basis, including runners. By relaxing your lower legs, ankles, and calves while sitting, standing, walking, or running, you reduce the amount of pull that is put on the plantar fascia when you move. When walking and running, if you land on the middle of your foot every time, it will help to reduce impact onto your heels and plantar fascia. Finally, when you walk and run, leading with the upper half of your body and letting your lower half follow helps to put less tension on your plantar fascia. Although these tips are important in the prevention of plantar fasciitis, there is a chance that everyone could get it, even when following these rules.What Can Help Plantar Fasciitis?
There is no cure for plantar fasciitis. There are just little things that you can do to try and heal the damaged fascia. This may include stretches, fine muscle movement of the feet and toes, and soaking the feet in tubs of is water three times a day until the pain goes away. Another common treatment of plantar fasciitis is massage. A study published in the Manual Therapy Journal found that regular deep tissue massage focused on the feet and calves, decreased the pain in the heels and feet of clients by over 20%. By increasing the blood flow and decreasing tension within the feet and lower legs, it not only helps the healing process, but also helps to lower the constant strain and pain within the fascia.It is important to consult with your doctor before starting any form of treatment for plantar fasciitis.
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