Plantar Fasciitis

plantar fasciitis

What is Plantar Fasciitis?

Plantar fasciitis is one of the leading causes of heel pain. The thick, web-like ligament known as the plantar fascia supports the foot’s arch and relieves strain when you run or walk. Tiny tears may form in this tissue as a result of strain or overuse, causing pain and inflammation in the foot’s arch and heel. 

Signs and Symptoms

Symptoms of Plantar Fasciitis can vary depending on the severity of the condition.

Sharp pain in the bottom of the foot

This is the most common symptom, often felt first thing in the morning or after sitting for a long time. The pain is usually intense with the first few steps and may improve with movement but can return after prolonged activity. 

Pain in the arch of the foot

Many individuals also experience discomfort in the arch, which can be stiff and tender, especially after standing or walking for long periods. 

Worsening pain after exercise

The pain tends to be sharper after physical activity, especially after jogging or walking extensively. Flare-ups are common after such activities, making daily movements more difficult. 

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Causes and Risk Factors

Plantar fasciitis is a condition where the plantar fascia is subjected to strong tension, causing microtears and inflammation. Predispositions include foot mechanics, obesity, age, and activity. People with flat feet, high arches, improper weight distribution, and overweight individuals are more susceptible. The condition is most common in individuals aged 40-60, and high-impact activities like running or dancing are more risky. Poorly fitted shoes, prolonged standing or walking on hard surfaces, and rigid calf muscles or Achilles tendons also contribute to the condition. 

Foot Mechanics

Individuals with flat feet or high arches are more prone to plantar fasciitis. These conditions can cause improper weight distribution, increasing stress on the plantar fascia, leading to microtears and inflammation.

Obesity

Extra weight places additional stress on knee joints, accelerating cartilage damage.Being overweight adds extra pressure on the feet, especially the heel and arch, making the plantar fascia more likely to suffer strain and develop tears. The added weight also affects overall foot mechanics.

Age

The condition is most common in individuals between the ages of 40-60. As we age, the plantar fascia loses some of its elasticity and flexibility, making it more susceptible to injury from regular wear and tear.

High-Impact Activities

Activities like running, dancing, or other sports that involve repetitive pounding on hard surfaces can increase the risk of plantar fasciitis. These activities place added strain on the feet, especially the heel, which may lead to microtears in the fascia.

Poorly Fitted Shoes

Wearing shoes that do not offer proper support or cushioning can contribute to plantar fasciitis. Shoes that are too tight, too loose, or lack arch support can cause abnormal stress on the feet, increasing the risk of injury to the plantar fascia. 

Prolonged Standing or Walking on Hard Surfaces

Jobs or activities that require long hours of standing or walking on hard surfaces (like concrete) can place continuous strain on the feet, particularly the heel, contributing to the development of plantar fasciitis.

Tight Calf Muscles or Achilles Tendons

Individuals with tight calf muscles or shortened Achilles tendons are at an increased risk of plantar fasciitis. Tightness in these areas can limit the flexibility of the foot, forcing the plantar fascia to absorb more impact and stress during walking or running. 

Diagnosis

Our GP Doctor will diagnosis your foot by palpating your skin and areas around it to locate the painful area; he or she might ask you to forward and downward flex your toes and ankle, respectively to test for any limitation in the range of motion. 

In certain cases, X-rays or MRI scans may be ordered  to give a clearer picture of the soft tissues and bones of the foot for an accurate diagnosis. 

Treatment Modalities

Pain Medication

This involves the use of medications such as Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), opioids, and other specialised medications designed for pain management. The type and dosage are tailored to the individual’s condition and medical history.

Myospan

Minimally invasive treatments aim to effectively relieve common pain conditions by targeting pain sources.

For chronic pain conditions originating from spinal issues, Neurospan can be performed by our team of pain specialists from Singapore Paincare Center.

Prevention Strategies

Plantar fasciitis prevention depends on good foot health, proper footwear, and attentiveness to activity amount. The following are plantar fasciitis prevention strategies that works best: 

  • Wear supportive shoes with adequate arch support to prevent plantar fasciitis. 
  • Maintain normal body weight to reduce stress and pressure on the feet. 
  • Regular stretching, especially strengthening the calf muscles and Achilles tendon, to prevent fascia from becoming overly tight. 
  • Avoid high-impact activities like running or jumping to maintain activity without additional stress. 
  • Use orthotics or insoles for additional arch support in flat feet or high arches. 
  • Strengthen foot and ankle muscles to improve stability and reduce injury risk. 

Frequently Asked Questions

Are There Any Home Remedies to Relieve Plantar Fasciitis?

Home remedies include icing of the inflamed area, stretching exercises of the feet and calves, use of over-the-counter orthotics, and night splints that keep the foot in alignment during sleep. Even simple changes in lifestyle, such as proper selection of footwear, can make a big difference. 

What are the Non-Surgical Treatment for Plantar Fasciitis?

 If home remedies such as rest, stretching exercises, and supportive footwear do not relieve your plantar fasciitis symptoms, it’s important to see a doctor for further evaluation and treatment.  

Does Rest Cure Plantar Fasciitis?

Rest can dramatically reduce the symptoms of plantar fasciitis by taking the stress off the inflamed tissue. However, rest alone does not usually cure the condition. Combining rest with stretching, supportive footwear and other treatments is usually the most effective way to manage the condition. 

Can Plantar Fasciitis be prevented?

Yes, plantar fasciitis can most of the time be prevented by maintaining healthy weight, using supportive shoes, performing regular stretching on the feet and calf muscles, and carefully avoiding high-impact activities that can put extra stress on the feet. 

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