What is plantar fasciitis?
Plantar fasciitis is the inflammation of the thick band of tissue on the bottom of the foot, known as the plantar fascia, which helps support the arch of the foot. It also separates the muscles of the foot from the fat pad. When the fascia is subjected to stress or strain, it can become inflamed, leading to pain.
What are the symptoms of plantar fasciitis?
The most common symptom of plantar fasciitis is pain underneath the heel, typically on the inner (medial) side. Many people experience pain when first standing up after rest, such as the first step out of bed in the morning. It’s important to note that other conditions can cause similar symptoms, so it’s always a good idea to consult a foot and ankle specialist to rule out other possible causes. In most cases, the diagnosis is straightforward, but in rare instances, an MRI may be needed to confirm it.
What causes plantar fasciitis?
The foot acts as a three-dimensional structure that changes shape when pressure is applied. The arch of the foot, along with the heel and ball of the foot, form a triangle. As the arch flattens under pressure, the fascia lengthens and becomes more tense. Normally, the fascia can handle this tension, but prolonged standing or walking can cause the fascia to become overstressed, leading to inflammation and pain. Over time, chronic tension may cause the development of a bone spur. It’s important to note that the bone spur is not the primary cause of pain but rather a result of ongoing stress on the heel.
Home Care Tips for Plantar Fasciitis Relief
Calf Stretches
Stretching the calf muscles can help reduce pressure on the foot and the arch. For the best results, it’s recommended to stretch the calf with the knee straight. You can stretch by positioning your foot against a wall or placing it behind you, depending on which feels most comfortable.
Foot Massages
Gentle massage can help alleviate discomfort associated with plantar fasciitis. Try massaging the bottom of the heel and arch of the foot, particularly after soaking your feet in warm water. A golf ball or tennis ball can be used to roll out the bottom of the foot, or you can use a specialized foot massaging device. For best results, perform the massage for 5–10 minutes daily, preferably before bed. When massaging, gently pull the big toe up to stretch the area. You can also massage the heel manually by pulling back on the ankle and big toe, then using your thumb or knuckles to apply deep pressure to the painful areas.
Ice Therapy
After soaking and massaging the foot, apply a cold compress or roll your foot over a frozen water bottle for 5–10 minutes. This can help reduce inflammation and provide relief from pain.
