The plantar fascia is the thick tissue on the bottom of the foot, and this tissue connects the calcaneus to the toes and creates the arch of the foot, and when this tissue becomes inflamed or swollen, it is called plantar fasciitis, according to Medline Plus, the Library. National Medicine of the United States.
In addition, the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, noted that plantar fasciitis commonly causes throbbing pain that usually occurs with the first steps in the morning, but after movement, the pain usually decreases, although it may return after standing for long periods or when standing up from a sitting position.
In fact, most people with plantar fasciitis recover within a few months with conservative treatment, including applying ice to the painful area, stretching, and modifying or avoiding activities that cause pain.
Likewise, the entity also revealed other therapies for cakes the condition:
- Physiotherapy. A physical therapist can teach exercises to stretch the plantar fascia and Achilles tendon, and to strengthen the muscles of the lower legs. A therapist may also teach taping to provide support for the sole of the foot.
- Orthosis. Your health care provider may order pre-made or custom-made orthotic inserts (orthoses) to distribute the pressure on your foot more evenly.
- Walking boot, canes or crutches. Your health care provider might recommend that you wear some of these for a short time to keep your foot from moving or putting all your weight on your foot.
However, the Sanitas Group of Spain explained that “in case of not achieving satisfactory results with the techniques mentioned above, foot surgery could be considered as a treatment for plantar fasciitis, although there are some important risks and it is not always possible to completely eliminate the problem with the operation.
Additionally, the Sanitas Group indicated that plantar fasciitis can affect both men and women, but most cases occur in men between 40 and 70 years of age, and it represents one of the most frequent orthopedic foot conditions.
He also noted that a person may be more prone to plantar fasciitis if:
- You have flat feet or a higher than usual plantar arch.
- Wear shoes with poor arch support or with soles that are too soft.
- Your Achilles tendon is too tight.
- Run long distances, especially on hard, uneven surfaces or downhill.
Therefore, to avoid the condition, the non-profit entity revealed some personal care recommendations such as:
- Keep a healthy weight. Extra weight can increase stress on the plantar fascia.
- Choose shoes with good support. Buy shoes with low to medium heels, thick soles, good orthotics, and extra cushioning.
- Do not wear flat shoes or walk barefoot.
- Do not wear worn sports shoes. Replace old athletic shoes before they stop providing good support and cushioning for your feet.
- Change sports. Try a low-impact sport, like swimming or biking, instead of walking or jogging.
- Apply ice. Apply a cloth-covered ice pack to the painful area for 15 minutes three or four times a day to help reduce pain and swelling.
- Perform massages. Roll a bottle of frozen water under the foot to give an ice massage.
- Stretch the arches. Simple home exercises can stretch the plantar fascia, Achilles tendon, and calf muscles.