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Recognizing Plantar Fasciitis and How To Cope

Heel pain affects most of us at one time or another in our lives and it’s often simply the result of spending too much time standing, wearing poorly fitting shoes or suffering an acute injury (like a fall). Sometimes, however, it can be caused by something else and the most common of these issues is chronic inflammation of the thick band of tissue that runs along the bottom of your foot, from heel to toes, the plantar fascia.

The condition? Plantar fasciitis.

Table of Contents

Symptoms

Plantar fasciitis manifests as a stabbing pain that is felt near to heel in the bottom of the foot. A classic indicator that pain relates to plantar fasciitis is that it’s at its worst first thing in the morning when you get out of bed, which is due to the fascia contracting overnight (the same can be said after long periods standing or sitting, where the tissue has settled to a given length and not been “worked”). This pain will usually decrease as you move around and the fascia “loosens up”.

Causes

Running

Plantar fasciitis is one of the most common injuries seen in runners and is generally a result of overuse through overtraining.

Think of the plantar fascia as a shock absorber that works every time your foot hits the ground. If the frequency of these impacts is greater than that which the tissue can adapt to then the repeated stretching and/or small tears can cause inflammation. The easiest way to avoid this kind of overuse injury is to consult a knowledgeable running coach who can build a training programme that suits your current ability, allows adequate rest and offers sensible volume increases that allow your body and its tissues to adapt.

Shoes specifically designed for those who might be prone to or have suffered from plantar fasciitis are worth considering too. Visit your local, specialist running shop for gait analysis and they should be able to advise you. You might also find this post: Best Running Shoes for Plantar Fasciitis as a useful resource. 

Hormonal Changes

Hormonal changes, such as those brought about by menopause, can often bring on plantar fasciitis in women. The reason for this is that the changing hormone levels in the body affect (natural and healthy) body fat distribution, which can cause a thinning of the layer of fat found on the sole of the foot.

Environment

Years of wear and tear can also add up to a spell of fascia inflammation. Often the result of decades in poorly fitting or unsupportive footwear, the condition again affects women disproportionately because of the stresses placed on the foot by high heels, flip-flops etc.

Again, finding adequately supportive footwear can help in both rehabilitation and prevention.

Treatment

The best course of treatment for plantar fasciitis is rest. It’s important you take time to allow the inflammation in the tissue to decrease and for your body to heal.

In the meantime, home treatment is generally the best course of action and comprises of the usual methods used to combat inflammation:

  • Elevate your foot and rest it whenever possible
  • Ice the affected area for up to 20 minutes every couple of hours
  • Wear supportive shoes with a wide section and minimal heel to toe drop
  • Insert shoe insoles into your “recovery” shoes
  • Massage and gently stretch the affected foot
  • Engage in non-load-bearing exercises, such as swimming or water running
  • Take milk painkillers, where necessary

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