The condition known as plantar fasciitis results in pain on the underside of the foot, particularly in the heel and arch region.
The pain experienced is a result of an excessively tight plantar fascia, which is the connective tissue between the heel and toes. The inflammation, as well as the presence of small tears, occur due to excessive strain on this ligament, resulting in pain.
If you are experiencing plantar fasciitis, one effective method to alleviate the pain is to engage in stretching and strengthening exercises for the affected area.
By loosening the plantar fascia, it is possible to prevent its tear, bolster the supporting muscles (thus leading to a reduction in stress on the ligament), and diminish inflammation.
What is plantar fasciitis?
Plantar fasciitis, which is inflammation of the plantar fascia, a tough band of tissue on the sole of the foot, is a common cause of heel pain. The plantar fascia connects the heel bone to the toes and plays a crucial role in supporting the foot’s arch and facilitating proper walking mechanics.
When weight is placed on the foot, such as when withstanding, tension or stress in the plantar fascia increases. Tension also increases when pushing off on the ball of the foot and toes. These motions are both part of normal walking or running. Over time or with excessive use, the fascia loses its elasticity or resilience and can become irritated by daily activities.
What causes plantar fasciitis?
The cause of inflammation and pain in the fascia can be attributed to:
- An increase in activity level (like starting a walking or running program)
- The structure or shape of the foot
- The surface on which you are standing, walking or running
- The type of shoes you are wearing
- The weight you carry
Plantar fasciitis may develop less commonly as a result of other medical conditions like lupus or rheumatoid arthritis.
What are the symptoms of plantar fasciitis?
The pain caused by plantar fasciitis tends to worsen gradually and is mainly experienced in the vicinity of the heel. Occasionally, the pain can occur suddenly, for example, when missing a step or jumping from a height. The pain is most severe when first getting up in the morning or after being inactive for a while, which is why it is referred to as first-step pain. The level of discomfort can sometimes decrease with activity throughout the day or after warming up, but it can worsen after prolonged or intense physical activity. The pain may also feel more intense when walking barefoot or wearing shoes with limited support.
Plantar Fasciitis Diagnosis
There are various conditions that can lead to heel pain, and plantar fasciitis is one of them. Other potential causes encompass:
- Nerve compression in the foot or in the back
- Stress fracture of the calcaneus
- Loss of the fatty tissue pad under the heel
Plantar fasciitis can be differentiated from other conditions by medical history and a physician’s examination. Misconceptions often exist regarding heel spurs being the primary cause of heel pain. In reality, heel spurs are merely a bone’s reaction to strain from the plantar fascia and other foot muscles. It is important to note that heel spurs typically do not result in pain, while the occurrence of a significant and troublesome spur necessitating surgery is rare.
Plantar Fasciitis Treatment
Treatment for individuals experiencing symptoms for a longer duration of time and intense pain may be lengthier. Moreover, athletes participating in high-intensity sports like cross-country or marathon running may need an extended period of treatment.
Options for treating plantar fasciitis include:
Stretching and Physical Therapy
One of the most effective treatments for plantar fasciitis is stretching. The focus of stretching should be on the plantar fascia and the Achilles tendon. A physical therapist can demonstrate stretching exercises for you to perform multiple times a day at home. These exercises, combined with stretching, can also enhance the strength of your lower leg muscles and provide stability to your ankle.
Icing and Medication
To alleviate pain and inflammation, it may be beneficial to apply ice to the sore spot on the bottom of your foot multiple times throughout the day. Additionally, nonsteroidal anti-inflammatory medication may be suggested by your doctor.
Rest, Activity Modification and Orthotics
To aid in the healing of your plantar fascia, your doctor may suggest a combination of the following methods to alleviate weight and pressure on your foot.
- Changing to a more shock-absorbing exercise surface
- Switching to shoes with arch support or trying heel cups or other orthotics to cushion the heel
- Applying athletic tape to your foot to support muscles and ligaments
- Wearing night splints to continue stretching your foot while you sleep
- Decreasing distances and duration of walking or running
- Switching from jumping or running to swimming or cycling
Best Exercises for Plantar Fasciitis
Listed below are a few exercises that can assist in the healing process of plantar fasciitis.
Tennis Ball Roll
While you are seated, acquire a tennis ball, rolling pin, frozen water bottle, or any other cylindrical object and place it beneath your foot. Proceed to gently roll the object beneath the arch of your foot.
Engage in this exercise for a duration of three to five minutes, employing a systematic thought process, in order to rephrase the following text without altering its meaning. Execute this exercise twice daily.
Towel Stretch
Step 1: Get hold of a towel and wrap it around your foot. Step 2: While seated, stretch your leg out in front of you. Step 3: Carefully, bring the towel towards you while ensuring your leg remains steady. Step 4: You should experience a sensation of your calf muscle elongating.
Hold this position for approximately 45 seconds, then take a break before repeating it two more times. You can do this exercise for a total of four to six times per day.
Toe Stretch
Begin by sitting down and extending your leg forward, with only your heel resting on the ground. Proceed to lower your body and hold your big toe, gently bending it in the opposite direction. Simultaneously, raise your ankle, causing it to move away from the floor.
For approximately 30 seconds, maintain this position before taking a break, and then repeat it two to four additional times. You have the option to execute this exercise multiple times throughout the day.
Toe Curls
Place a towel flat beneath your foot while you are seated. The objective is to crumple the towel solely with your toes. When you have gathered the towel, reverse the curl of your toes to restore it to a straight position.
To practice this exercise, repeat it 10 times by thinking step by step and rephrasing the given text while keeping the same meaning. It is recommended to perform this exercise one to two times per day.
Calf Stretch
To start, position yourself towards a wall with one foot placed in front of the other (the foot affected by plantar fasciitis should be the back one). Ensure that your back leg remains straight while shifting your body weight forward and bending the front knee. It is important to maintain contact between your back heel and the ground, thus stretching your calf muscle.
You should maintain this position for approximately 45 seconds, then take a rest and repeat it two to three additional times. It is recommended to perform this exercise four to six times daily.
Picking Up Marbles
For a more challenging task, attempt placing marbles on the ground beside a coffee mug and proceed to use only your toes to seize the marbles, elevate them from the ground, and deposit them into the cup.
You can perform this exercise once or twice a day in order to collect all the marbles. It is important to think step by step throughout the process and ensure that you do not add any new information or remove any existing information.
