Plantar fasciitis is one of the common causes of heel pain. But it can be treated by the Best Physical Therapy services and involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes. It commonly origin stabbing pain that usually occurs with your first steps in the morning.
As you get up and move, the pain typically decreases, but it might return after long periods of standing or when you stand up after sitting. The standard foot has 28 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. The plantar fascia itself bears the arch of your foot.Â
About one in 10 people will evolve plantar fasciitis sometime in their lives. Young male athletes and middle-aged females with obesity get it most often.Â
Turning a blind eye to Plantar Fasciitis can result in chronic heel pain that hampers your regular activities. Please request an appointment at Back 2 health, and let our expert physical therapists help eliminate the pain.
What are the symptoms of Plantar Fasciitis?
Patients with plantar fasciitis have reported both dull pain and stabbing pain. The symptoms of plantar fasciitis include:
- Pain on the bottom of the heel
- Increased pain after exercise
- Pain in the arch of the foot
- Pain that is inferior in the morning or when you stand after sitting for a long time
- A swollen heel
- Pain that continues for months
- A tight Achilles tendon
Causes
The Plantar Fascia is a tissue band connecting your heel bone to the base of your toes. It helps the arch of the foot and absorbs shock when walking.Â
Unfortunately, where there’s no discernable cause for some cases. However, you are more likely to get plantar fasciitis if:Â
- You have high-arched feet or flat feet
- You wear shoes that don’t support your feet
- You have obesityÂ
- You are a runner or jumper
- You work or exercise on a hard surface
- You stand for a prolonged periodÂ
- You exercise without stretching your calves
See your health care provider if you have heel pain. It might be plantar fasciitis, or it might be something like a stress fracture or arthritis. It would help if you verified the proper diagnosis. Only the Best Physical Therapy services can help you live without this pain.
Risk factors
Even though plantar fasciitis can develop without an apparent cause, some factors can increase your risk of developing this condition. They include:
- Age: Plantar Fasciitis is most common in people between 40 and 60.Â
- Certain types of exercise: Activities that stress your heel and attached tissue like long-distance running, dancing, and aerobic dance.Â
- Foot mechanics: Flat feet, a high arch, or even an atypical walking pattern can affect how weight is distributed when standing and can stress the plantar fascia.Â
- Obesity: Excess pounds put additional stress on your plantar fasciaÂ
- Long-standing hours: People who spend most of their work hours walking or standing on hard surfaces can be at increased risk of plantar fasciitis.Â
How is plantar fasciitis treated?
Managing the pain from chronic plantar fasciitis can feel like a full-time job, and whether most of your waking hours are spent at a full-time job, at home, or on the go, it’s not always effortless to make time for regular pain relief.Â
Here are five effective methods to leave your heels and arches feeling great.Â
1. Massage your feet
Keep a golf ball or tennis ball with you for a cheap and effective massage tool to provide comfort and pain relief throughout the day. Use the ball while sitting at your desk, or take a break from standing to roll the ball below your foot while applying steady pressure.Â
Pressure from this massage distracts the brain’s pain receptors, sends blood flow to the arch and heel, and breaks down painful adhesions on the plantar fascia ligament. Put the ball in the freezer for a soothing cold therapy at the start of the day.Â
2. Ice pack
Icing is the best way to reduce heel pain from plantar fasciitis and heel spurs immediately. Icing provides temporary pain relief, helping people get back to work and sports activities faster after an injury.Â
You can also make an easy homemade ice pack by placing a bag of frozen peas or corn in a plastic bag. Frozen vegetables make superior ice packs to the ice from your freezer since the small particles will better follow the shapes of your foot.Â
3. Stretch
As per the study, 83% of patients successfully used stretching to improve their plantar fasciitis pain. Many stretches can be done efficiently whenever you have a few minutes to spare. Stretching is one of the most potent ways to reduce pain and heal plantar fasciitis since it improves the plantar fascia ligament’s elasticity, power, and stretch.
4. Dry cupping
Dry cupping might seem a little unusual at first. It incorporates positioning a cup on the skin and producing a vacuum to apply negative pressure that increases blood flow to the area, which decreases pain and breaks up adhesions to the plantar fascia.Â
Many studies show that dry cupping is effective for pain relief from plantar fasciitis. Ry upping can be done anytime you have a few minutes to sit down. In about 10 minutes, sing inexpensive cupping kits.Â
Cupping sometimes leaves red, bruise-like circles on your feet, but don’t worry; they aren’t painful and will go away after a few days.Â
5. Roll your feet with a water bottle
Chances are you have a water bottle everywhere, whether it’s your desk at work or the kitchen at home. With this simple remedy, you can turn into an excellent tool to treat plantar fasciitis.Â
Like the ball stretch, sit in a chair and roll the water bottle between the heel and ball of your foot ten times, then switch sides. Apply stable pressure, but never to the point of pain. For extra healing and relief, freeze it before head.Â
Outpatient treatments include:Â
- Cortisone injections
- Physical therapy for stretching and exercises
- Extracorporeal shockwave therapyÂ
- Seeing a podiatristÂ
If the underlying reason for your plantar fasciitis is something you can’t help, like the fact that your foot is flat, permanent recovery is difficult. Our Expert Physical Therapists can help you in relief.Â
Tags: Best Physical Therapy services, Our Expert Physical Therapists, Best Physical Therapy at Home, Heel Pain, HEEL PAIN WITH EASY PHYSICAL THERAPY, chronic heel pain, heel bone, reduce heel pain