More than 7.000 long term sufferers from plantar fasciitis have provided breaking and crucial information regarding the most effective treatments for this condition. Are you ready to discover which medical treatments, stretching techniques, and orthotics could help you the most? Keep reading!
The following article is the ultimate Guide to heal plantar fascia and heel pain. It contains and represents in a graphic way the latest studies and will guide you to your most persuaded pain relieve.
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Interesting study and facts right? Well, as you have seen in our infographic, at least 2 million people annually suffer from this condition only in the US, so we feel like it's an important issue to discuss. In this article, we are going to talk about the causes of Plantar Fasciitis, the treatment methods and how you can prevent it from happening to you, with proven and fresh data.
The injury occurs when a band of tough fibrous tissue, the Plantar Fascia, which is located in the middle of the sole and links together the toes and the heel, begins to tear. Here’s the mechanism behind this process: the fibre tissue works as a flexible conjunction. When the foot moves it undergoes a series of expansions and contractions. If the muscle overstretches, which happens as a result of things considered below, it begins to rip. Furthermore, this causes inflammation, alongside unbearable pain in the middle of the heel.
Who is in danger of suffering from Plantar Fasciitis?
The following conditions increase the risks:
✔ Participating in high-impact sports (high-impact means that the chance of trauma or injury while taking part in such sport or activity is very high, due to constant strain targeted on joints, hips, knees.)
✔ Having Flat Feet (or sometimes referred to as over-pronation. This occurs when the foot’s arch is lower than normal and almost touching the ground. As a result, the plantar fascia stretches away from the heel bone and is forms unevenly, becoming vulnerable to withstand a lot of pressure.)
✔ Having High Arches (also known as Cavus Foot, similar to over-pronation. The fibrous tissue expands away from the heel bone, causing discomfort after putting too much weight on your body.)
✔ Being Overweight (the Plantar Fascia adapts and improves over your life to be able to support normal body weight, but only to a point. If the body weight exceeds the normal limit, it is going to be more force pushing down on your arch, which leads to over-pronation and makes the plantar fascia more likely to tear while being extended.)
✔ Standing on your feet for long periods of time (people, who work on their feet for a long period of time are more likely to experience Plantar Fasciitis. It’s because they expose their Plantar Fascia to a much higher number of stretches and contractions, thus increasing the chance of it tearing apart. )
Is there a solution? Can it be healed?
Of course! Actually, 90% of cases are cured without medical intervention.
Sometimes it is simply impossible to take control over everything in life and sometimes bad things occur. If you’re one of the unfortunate ones to suffer pain from plantar fasciitis, just remember that there are many ways to treat it and to suppress the pain in your heel. Stay calm and continue reading the article, we are going to talk about different ways how you can treat Plantar Fasciitis at home.
The first thing you should do is to pay a visit to your local doctor to get the confirmation if the pain you’re suffering from is really caused by Plantar Fasciitis. There may be other conditions, some even more severe, but they have relatively similar symptoms.
After checking with your doctor, he will probably advise you buying a pair of supportive athletic shoes or orthopedic sandals, specially designed for plantar fasciitis. This is considered for most, the best solution for plantar fasciitis. The best shoes include gel or foam cushioning throughout the whole area of the sole. The shoe’s midsole gives excellent support for your arch. The outsole is firm, even and performs well on rough and uneven terrains. All in all, these shoes take care of your feet while you’re outside, making your stroll as much painless as possible.
And yes, you should probably know that, but stretching and massaging your fascia is key, to recover, prevent and heal your pain. It also ranks #1 in the study for the most effective treatment.
If buying shoes for treating plantar fasciitis is a problem for you, then there are other ways, which can help you to relieve your pain.
✔ Special insoles (considered the most effective orthopedic) Instead of purchasing new shoes many people acquire special insoles, which are made of a mixture of plastic and foam material. They support the normal height of your arches and provide a little cushioning in the heel, toe and forefoot area.
✔ Heel Cups If you’re satisfied with the arch support of the shoes you are wearing already, then it’s better to simply adopt a pair of heel cups. They have the same shape as your heels and, made of silicone and are placed at the back of your shoe. Their job is to provide extra cushioning for your heel. There are hundreds to choose from, all varying in sizes and firmness.
✔ Compression Socks The mechanism behind them is simple. They swathe tightly around your feet and support your arch. They are used to reduce swelling, decrease soreness of the muscles and inflammation by keeping the feet under tension.
✔ Night Splints People with plantar fasciitis will confirm that the culmination of heel pain is right after you get out of bed in the mourning. This happens because, while sleeping, your feet relax, thus are pointed down. At this moment, the plantar fascia is in a contracted position. However to reduce the pain the fibrous tissue needs to be stretched out throughout the whole night. Night splints work best, because they lock down your feet at a 90-degree angle during the night, keeping the muscles stretched.
✔ Taping This is an alternative treatment method to compression socks. Kinesiology tape is tightly wrapped around your foot and it gives the arch better support, reduces the pressure on plantar fascia. However, be careful when treating yourself using this method, since it can make the matter worse if not applied properly. Consult your doctor before taping.
✔ Foot rollers and massagers These objects deliver the same result as from doing special exercises and workout to treat plantar fasciitis but take away the time and hassle. It seems to be a simple and inexpensive treatment method, but nonetheless, follow the instructions very carefully, since even this method can have a negative effect on your sole if not performed correctly.
But the key element, without which the treatment of plantar fasciitis is ineffective, is rest and relaxation. Make sure your plantar fascia gets enough time to recover from the tears dealt. Rest is crucial to any rehabilitation process and this isn’t an exception.
I tried all, but I haven't managed to reduce my pain...
Plantar Fasciitis treatment period usually takes between 2 to 6 weeks. And 90% of the patients feel no pain afterward. However, if you still experience pain after 6 weeks of self-treatment it’s strongly recommended that you visit a doctor.
The doctor will consult you and most likely will prescribe you anti-inflammatory medications or steroid injections, which work like painkiller – they don’t cure the problem, they only suppress the pain while your doctor figures out a way to relieve you from your pain.
Other methods include shock wave and physical therapies. These are effective non-surgical ways to treat plantar fasciitis. 97% of the patients felt relief after using this type of therapy.
Nevertheless, we hope that your treatment won’t get this far. Statistics show that only those who overlooked their condition suffered the most from it.
What can I do to prevent suffering from Plantar Fasciitis in the future?
In conclusion, Plantar Fasciitis is an injury, which can happen to anyone. The chances of this condition increase if you participate in high-impact sports or suffer from Flat or Cavus feet, meanwhile possessing more body weight than normal. But there are ways which will prevent this injury from happening to you:
Firstly, sustaining normal body weight. There are many info graphs in the Internet, like the one below, which show the correct height-weight proportion. Depending on your height, your weight gap varies. Maintaining normal body weight is important because any ballast weight increases the pressure focused on your foot, which can result in tears in the Plantar Fascia.
Secondly, advised by many physicians, is having cushioned support for your feet. This can be accomplished by placing cushioned insoles inside the shoes or putting silicone heel cups to support the heels. There are a lot of compression socks on the market to choose from, their task is to preserve the natural shape of the feet throughout the day. Furthermore, there are shoes, which combine everything stated above and provide the necessary support and comfort for your feet.
Thirdly, doing stretches and exercises. Many people practice special exercises only after they are certified with plantar fasciitis, but it won’t hurt to look at them as preventive measures. Doing exercises like toe stretches, towel stretches, calf stretches, towel curls and marble pickups for strengthening in the morning will decrease the risk of plantar fascia tearing.
And lastly, never go outside barefooted! Your feet aren’t as strong, as those of your ancestors – they need to be supported and cushioned. Not to mention the fact, that you can injure or cut yourself if walking with no shoes outside.
Plantar Fasciitis causes a lot of stress and discomfort, but it’s curable. Remember, it’s best to see a doctor as soon as possible after experiencing slight pain in the middle of the heel. We hope this article will help you to become more aware of Plantar Fasciitis, and that you will never have to search for ways of treating it.