What is plantar fasciitis?
Plantar fasciitis is an inflammation of the plantar fascia, a band of tissue that runs along the sole of the foot from the heel to the toes. This condition is common in active people and can cause significant heel pain. The plantar fascia helps maintain the arch of the foot and acts as a shock absorber during walking.
Common Causes
- Overuse: Intense physical activities, such as running or standing for long periods, can cause microtears in the plantar fascia, leading to inflammation and pain.
- Inadequate Footwear: Wearing shoes without adequate support or with soles that are too thin can increase stress on the plantar fascia.
- Foot Biomechanics: High arches or flat feet can alter weight distribution in the foot, putting additional pressure on the plantar fascia.
- Risk Factors: Age (it is more common in people between 40 and 60 years old), overweight and conditions such as pes cavus can increase the risk of developing plantar fasciitis.
Symptoms
- Acute Heel Pain: Mainly when taking the first steps after getting up in the morning or after prolonged periods of inactivity.
- Arch Stiffness: A feeling of tightness along the arch of the foot, which may improve with activity but worsen after long periods of rest.
- Increased Pain After Periods of Inactivity: Pain may decrease with activity but worsens after rest or at the end of the day after prolonged activity.
Prevention
- Proper Footwear: It is crucial to wear shoes with good arch support and adequate cushioning to reduce the impact on the plantar fascia. Avoid high heels and unsupportive shoes.
- Stretching: Performing stretching exercises for the plantar fascia and Achilles tendon can help maintain flexibility and reduce tightness.
- Healthy Weight: Maintaining an appropriate weight is essential to reduce the load on the feet. Excess weight can put additional pressure on the plantar fascia.
- Soft Surfaces: Avoiding barefoot walking on hard surfaces can help prevent additional stress on the plantar fascia. Using rugs or appropriate footwear at home can be beneficial.
Treatment
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- Rest and Ice: Reducing activities that exacerbate pain and applying ice to the affected area for 15-20 minutes several times a day can help reduce inflammation.
- Stretching Exercises: Specific stretches for the plantar fascia and calf muscles can relieve pain and improve flexibility. Exercises such as rolling a tennis ball under the foot or stretching the toes upward may be helpful.
- Orthotics and Insoles: The use of custom orthotic insoles can provide additional support and help distribute pressure more evenly across the foot, reducing stress on the plantar fascia.
- Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help reduce pain and inflammation. In more severe cases, corticosteroid injections may be recommended by a physician.
- Physical therapy: Physical therapy techniques, including ultrasound, massage and manual therapy, can relieve pain and promote healing. Physical therapists can also teach specific exercises to strengthen and stretch the plantar fascia.
- Advanced Therapies: In persistent cases, treatments such as shock wave therapy, which uses acoustic waves to stimulate healing, may be recommended. This treatment has shown good results in patients with chronic plantar fasciitis.
When to Consult a Specialist
If pain persists despite conservative measures, it is crucial to consult a podiatrist. A specialist can make a more detailed diagnosis and recommend additional treatments or consider surgery in severe cases. Surgery is rare but may be necessary to release tension in the plantar fascia.
Conclusion
Plantar fasciitis is a common but treatable condition. The combination of prevention, appropriate treatment and professional follow-up can help alleviate symptoms and prevent recurrences, significantly improving the patient’s quality of life. Maintaining a healthy lifestyle, wearing proper footwear and regular stretching exercises are key to preventing this condition.
