Plantar fasciitis is a common foot condition characterized by pain and inflammation in the plantar fascia, a thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes. It is one of the most common causes of heel pain, particularly among runners, people who stand for long periods, and those who wear ill-fitting shoes.
People typically feel the pain associated with plantar fasciitis in the heel or arch of the foot, and they often describe it as a stabbing or burning sensation. It is usually worst in the morning, after periods of rest or after prolonged activity. Plantar fasciitis can be a frustrating and painful condition. If left untreated, plantar fasciitis can become chronic and significantly impact a person’s quality of life. Fortunately, there are many ways to manage the pain and discomfort of plantar fasciitis, and a podiatrist can help.
How to Alleviate the Symptoms of Plantar Fasciitis
Here are some tips from our podiatrist on how to alleviate the symptoms of plantar fasciitis:
Stretching Exercises
Stretching exercises are an important aspect of treating plantar fasciitis. They can help to relieve pain and discomfort, and improve the flexibility of the affected area. Our podiatrist recommend specific stretches that target the plantar fascia and the surrounding muscles and tendons. These stretches include calf stretches, toe curls, and other exercises that can help to alleviate tension and improve range of motion.
Calf stretches are a particularly effective way to relieve plantar fasciitis pain. This is because the calf muscles are connected to the heel bone by the Achilles tendon, which in turn is connected to the plantar fascia. To perform calf stretches, stand facing a wall with one foot in front of the other. Place your hands on the wall at shoulder height, keeping your back leg straight and your front leg bent. Lean forward towards the wall until you feel a stretch in your calf muscle. Hold for 15-30 seconds and repeat on the other leg. By stretching the calf muscles, you can help to reduce tension and strain on the plantar fascia, which can lead to significant pain relief. Toe curls can also be helpful in stretching the plantar fascia and improving its flexibility.
It is important to perform stretching exercises regularly in order to see the full benefits. Ideally, you should do stretches several times a day, especially in the morning and before and after exercise. It is important to start slowly and gradually increase the intensity and duration of the stretches as your body becomes more accustomed to them.
Orthotics
Orthotics are shoe inserts that are custom-made to cater to the individual’s foot shape and needs. These shoe inserts are designed to redistribute the pressure on the foot, providing support and cushioning to relieve the symptoms of plantar fasciitis. Orthotics can be beneficial for people with plantar fasciitis, as they help to correct abnormal foot mechanics that can cause strain on the plantar fascia. They can also help to provide arch support, which can alleviate the pain associated with plantar fasciitis. Additionally, orthotics can help to improve the overall alignment of the foot and lower leg, which can reduce the risk of further injury or pain.
It is essential to work with a qualified podiatrist to ensure that the orthotics fit properly and provide the appropriate level of support. Improperly fitted orthotics can cause additional pain and discomfort and may not provide the intended benefits. A podiatrist can also provide guidance on how to properly care for and maintain the orthotics to ensure their longevity and effectiveness. With the right orthotics and guidance from a podiatrist, individuals with plantar fasciitis can experience relief and improve their overall foot health.
Rest and Ice
Rest and ice are simple yet effective measures to help manage plantar fasciitis pain. Resting the affected foot can help relieve pressure and reduce inflammation. It is important to avoid any activity that exacerbates the pain and to take frequent breaks to elevate the foot. Applying ice to the affected area can also help reduce inflammation and pain. Our podiatrist recommends applying ice for 15-20 minutes at a time, several times a day.
Physical Therapy
Physical therapy is a non-invasive treatment option that can be highly effective in managing plantar fasciitis. Our podiatrist may refer a patient who may not be able to handle all of the exercises on their own and already has severe pain to physical therapy. A physical therapist can provide a range of exercises and treatments to help alleviate pain and strengthen the affected area. The therapist may also use other modalities such as ultrasound or electrical stimulation to help reduce inflammation and promote healing. By working with a physical therapist, individuals with plantar fasciitis can learn how to manage their symptoms and improve their overall quality of life. With the right treatment plan, it is possible to alleviate pain and prevent future episodes of plantar fasciitis.
Shockwave Therapy
Our podiatrist recommends shockwave therapy for patients who have not found relief from other conservative treatments, such as rest, physical therapy, or anti-inflammatory medications. The therapy involves the application of high-energy acoustic waves to the affected area, which stimulate the body’s natural healing processes and promote tissue regeneration.
During the treatment, a podiatrist uses a handheld device to apply shockwaves to the affected area. The shockwaves cause microtrauma to the tissues, which triggers the release of growth factors and increases blood flow to the area. This, in turn, promotes the formation of new blood vessels and the regeneration of damaged tissues.
One of the main benefits of shockwave therapy is that it is non-invasive and does not require surgery or injections. It is a safe and effective alternative to more invasive treatments for foot and ankle pain. Additionally, the therapy is relatively quick and can be completed in a single office visit.
Conclusion
To sum up, plantar fasciitis is a painful condition that can affect anyone, especially those with specific risk factors such as obesity, high arches, flat feet, tight calf muscles, or poorly cushioned shoes. However, with proper treatment and guidance, plantar fasciitis can be managed effectively. A podiatrist, being an expert in foot and ankle conditions, can provide the necessary support and treatment plan for each individual case. Following the podiatrist’s recommendations can help patients find relief and resume their daily activities with healthy and pain-free feet. So, if you’re experiencing plantar fasciitis symptoms, seeking our podiatrist’s help is highly recommended. Remember, taking care of your feet is crucial for your overall health and wellbeing.
Here at Unique Physiotherapy and Fitness Center, we offer a unique approach to recovery and well-being. We provide the most effective physiotherapy in Abuja to assist you with your pain and injuries. Our therapists work with you to customize a relaxation programme to meet your specific needs. Book a schedule with us today!