Plantar fasciitis: what it is and how to treat it

Plantar fasciitis is the most frequent pathology of non-traumatic pain in the ankle-foot area. It is estimated that around 10% of the world’s population will suffer from this ailment throughout their lives. Do you want to know what exactly this problem is about? We tell you what plantar fasciitis is, how you can prevent it, and how you should treat it.

What is plantar fasciitis: symptoms

• Plantar fasciitis is one of the most common causes that causes pain, sometimes disabling, in the sole of one or both feet, specifically in the front part of the heel. It is an injury that affects the fascia or plantar aponeurosis, which is a thick band of connective tissue that is located on the sole of the foot and runs from the back of the calcaneus (heel bone) to the back of the toes.
• The pain caused by plantar fasciitis usually occurs first thing in the morning, as soon as you get up, and it eases throughout the day, improving remarkably with rest at bedtime since the fascia relaxes when the foot is on. Resting. This type of pathology can occur both in athletes and in sedentary people, although it is true that the pain increases when spending several hours walking or doing intense exercise.
• The type of pain caused by plantar fasciitis is stabbing and throbbing and is not usually accompanied by tingling and it is precisely this that differentiates this pathology from other foot disorders. In some cases, the tiptoe position significantly increases pain. In others, the patient notices it when walking barefoot or climbing stairs.
• As a general rule, the symptoms of plantar fasciitis disappear on their own after about a year, although there are very specific cases in which the risk factors remain and make them recur.

Causes of plantar fasciitis

Until not long ago, it was believed that this problem was only associated with the presence of a heel spur, and although it is true that this is one of the most common causes of plantar fasciitis, it is not the only one. Plantar fasciitis is usually caused by a gradual and progressive overload of the plantar fascia and the factors that can cause its appearance are the following:

• Excess load on the foot: Although it may seem silly, running for a long period of time and covering long distances, especially on unfavorable terrain with steep slopes or uneven surfaces, can lead to plantar fasciitis. The use of inappropriate footwear with too long soles or without sufficient support of the plantar arch or heel can also have the same consequences.
• Flat or highly arched feet.
• Excess weight: It is considered that a Body Mass Index greater than 30 is a risk factor for suffering from this disease.
• Presence of a tight Achilles tendon: The Achilles tendon is responsible for connecting the calf muscles to the heel.
• Weakness of the soleus muscle: This muscle is located in the calf just below the calf and is responsible for flexing the soleus of the foot, so if it is altered, the patient will try to correct the anomaly by modifying his pace and possibly causing This forms another types of injury.

Age: Age is a determining factor in plantar fasciitis since as we get older, the plantar fascia loses elasticity. To this we must add that the muscles responsible for the movement of the foot are also losing strength and capacity for regeneration. In addition, the layer of fat found in the heel and which cushions much of the impact received by the foot is also reduced, which favors the appearance of fascial injuries.

Tips to prevent plantar fasciitis

Here are five tips to prevent plantar fasciitis that will help you if you are a regular runner or suffer from this problem too often:

1. Wear suitable footwear at all times, especially when you go for a walk or play sports.
2. Avoid prolonged standing or walking barefoot, as well as loose footwear such as certain sandals or heels.
3. Pay close attention to weight because extra pounds put extra stress on the plantar fascia.
4. Do calf stretch exercises regularly.
5. You can use some type of bandage or support that better cushions your footprint or you can even resort to using a correction insole if necessary.

How to treat plantar fasciitis 

The treatment for plantar fasciitis should be determined by your doctor once the problem has been diagnosed, since each person will have to follow different steps depending on their specific symptoms. The three main measures are the administration of anti-inflammatories, the use of home remedies and the recommendation of some stretching exercises for the heel, among which are the following:

• Weight on a single leg: To perform this exercise you must make sure that you find a stable point of support. Once this point is located, you will have to adopt the typical “one leg” stance on the injured foot. Next, you will have to gradually lift the front part of the foot until leaving all the weight of the body supported on the toes. After this, you should proceed to go down slowly making sure not to overload the instep. You can repeat this exercise about ten times.
• Calf Stretch: Stand in front of a wall and rest your hands on it keeping one leg in front and the other behind. The front leg has to be slightly bent, while the rear leg should be straight and with most of the sole in contact with the ground. In this position, you should throw your body forward until you feel a certain tightness in the calf. Once you feel that tightness, hold the position for ten seconds, then relax your legs. Repeat this same operation ten times.
• Towel Stretch: Sit on the floor with your legs straight, your torso upright, and your feet straight (toes pointing toward the ceiling). Pass a folded towel (like a ribbon) from behind, at a height below the fingers. In this position and taking the ends of the towel with your hands, pull it towards you. Hold the position for 10 to 30 seconds, relax, and repeat the process ten times.