Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes, becomes inflamed or irritated. The plantar fascia acts like a shock absorber, supporting the arch of the foot. Repeated strain on this tissue can lead to tiny tears, which cause pain and stiffness.
In this video, Jeff from Athlean-X explains how to fix plantar Fascitis, a painful affliction that affects many different people.
How to Fix Plantar Fasciitis
More Information about Plantar Fasciitis
Key Symptoms:
- Heel pain: Usually the most noticeable in the morning or after periods of inactivity.
- Tenderness and stiffness: Especially in the bottom of the heel or along the arch of the foot.
- Worsened pain: After standing for long periods or after exercise.
Common Causes:
- Overuse: Excessive walking, running, or standing for long periods.
- Foot mechanics: Flat feet, high arches, or an abnormal walking pattern can contribute to strain on the plantar fascia.
- Improper footwear: Shoes that don’t support the arch or provide cushioning can worsen the condition.
- Weight: Being overweight adds stress to the plantar fascia.
- Age: It is more common in middle-aged adults but can affect younger people who are on their feet a lot.
Treatment Options:
- Rest and ice: Reducing activity and applying ice to reduce inflammation.
- Stretching exercises: To help loosen the plantar fascia and Achilles tendon.
- Orthotics: Custom or over-the-counter shoe inserts to provide better arch support.
- Physical therapy: Techniques to improve foot mechanics and relieve strain.
- Medications: Anti-inflammatory drugs like ibuprofen can reduce pain and inflammation.
- Night splints: These keep the foot stretched while sleeping to alleviate morning stiffness.
In severe cases, treatments like corticosteroid injections or surgery may be considered, but these are less common and usually reserved for cases that don’t respond to more conservative measures.
image sources
- Sprained Ankle: Kindel Media on Pexels
