Understanding Plantar Fasciitis
Plantar Fasciitis is a condition that arises from inflammation in the fascia under the foot, mainly where the fascia attaches to the heel bone. Patients often experience pain in the heel area when bearing weight, especially in the initial moments of weight-bearing, such as getting up in the morning or after sitting for a long time. However, the pain may improve with continued walking. This is also true for runners; the pain intensifies in the early stages of running but gradually diminishes after running a distance. The pain resurfaces once the running stops. In severe cases, the pain is constant.
Causes of Plantar Fasciitis
- Overuse that stresses the body, such as overly intense training or running too far.
- Running with heel strikes, a common cause among those who take long strides, leading to heavy impact on the heels.
- Running on hard surfaces or using shoes with soles too thin to absorb shock effectively.
- Being overweight, as this increases the impact force on the heels.
- Abnormal foot structure, such as high arches, flat feet, or outward-tilted heels.
Besides weight-bearing pain, there may also be tenderness in the middle part of the heel bone. Feeling the area may reveal a bumpiness that is abnormal or, in some cases, the bottom part of the heel may be thinner than normal.
Treatment for Plantar Fasciitis
Treatment for Plantar Fasciitis can be managed by adhering to three reduction principles:- Reduce use
- Reduce inflammation
- Reduce impact on the heel
The following measures can be taken:
- Choose shoes with special gel shock absorbers in the heel area or shoes with a circular cutout in the sole to relieve pressure on the inflamed area.
- If you have an abnormal foot shape, select shoes that fit the form of your feet, focusing on the sole’s thickness and softness to provide adequate support and cushioning.
- Adjust your running gait to take shorter strides and gently shift your weight across the whole foot.
- Avoid walking barefoot on hard surfaces.
- Regularly stretch the fascia under the foot to increase flexibility, which can help reduce the pulling force at the heel. For those whose fascia is very tight, soaking the feet in warm water for 15-20 minutes before stretching can help soften the fascia and increase flexibility, thus reducing pain during exercise.
- Lose weight if you are overweight. If your weight remains high, switch to low-impact exercises, such as swimming or cycling.
- When returning to running, gradually increase the distance, starting on soft surfaces. Stop immediately if you experience pain.
For severe cases, it may be necessary to take anti-inflammatory medication and undergo physical therapy, such as ultrasound or laser treatment. If there is no improvement, see a doctor for further diagnosis and treatment possibilities, such as stress fractures or heel spurs. Further treatment options may include specific anti-inflammatory injections, Platelet Rich Plasma (PRP) therapy, or potentially surgery.
