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A Guide Toplantar Fasciitis WHAT IS PLANTAR FASCIITIS? If you're finding when you climb out of bed each morning that your first couple steps cause your foot and heel to hurt, this might be a sign of plantar fasciitis. This condition occurs when you strain the arch supporting fascial an A common condition that causes d it can result in small tears to pain in the heel is known as your fascial if you are repeatedly "Plantar Fasciitis" . The plantar straining it which leads to swelling fascia is a fascial band that attaches and pain. It occurs in one or both to the toes and heel, and extends feet. along the arch of your foot. If your plantar fascia is irritated, it can Many individuals with plantar get inflamed and can become fasciitis experience pain with their painful when you walk or stand. first few steps after sitting for too Although this condition is more long or just getting out of bed in the common in older adults, people morning. After a few steps, the pain who are younger can also develop it and stiffness seems to lessen, if they are always on their feet, however the pain can increase as such as soldiers, nurses, teachers, you go about your day, especially if or athletes. you are standing for some time or have to climb stairs. WHO IS AT RISK? Age Age plays a factor. Elderly people are at a higher risk for suffering with foot issues which can impair their function and balance. Your feet begin to get wider and flatten as you get older. The sole of your foot has fat padding on it which wears down and the skin on your feet gets dry as you age. When the elderly start to experience foot pain, it could be a first sign of conditions that come with age such as diabetes, arthritis, or circulatory disease. Gender Your gender can increase your risk. Women who are pregnant or wear high heels have a higher risk of developing plantar fasciitis. Older women suffer often suffer with general disability because of serious foot pain. Job-Related Each year, there are approximately 120,000 foot injuries that are job- related, reports The New York Times. Repeated use of your feet such as standing for long hours have been linked to plantar fasciitis along with various other foot problems. Weight Gain You add stress on your feet when you gain weight with can lead to injuries in the feet or ankles. The likelihood of the plantar fasciitis condition is increased in overweight or obese people because of the added pressure on their joints and soft tissues. "Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage their plantar fascia." -http://www.mayoclinic.org HOW COMMON IS IT? The most common cause of bottom of heel pain is plantar fasciitis. In fact, each year, there is an estimate of around 2 million people who get treatment for this condition, according to the American Academy of Orthopedic Surgeons. Causes The exact cause of plantar fasciitis is not completely understood, however, repeatedly tearing the plantar fascia can cause its development. While walking, each time your foot lands on the ground, you stretch your plantar fascia, however, if this motion is repeated, it can cause strain on this ligament, and it can become swollen, inflamed, and weak, leading to pain. Activities and conditions that can cause plantar fasciitis include: High arches, tight calf muscles, flat feet, unusual rolling or twisting of the foot. Standing for long periods of time or on hard surfaces, prolonged walking, athletics, running, and other repetitive activities. Poorly cushioned or worn out shoes, being overweight, or other things that add pressure or stress to the feet. Aging. "Are you an athlete or a member of the military? Some athletes, especially runners, are more likely to get plantar fasciitis." -http://www.emedicinehealth.com PREVENTION SYMPTOMS When standing or walking, relax Symptoms of plantar fasciitis are your lower legs, particularly your quite typical in most individuals. calves and ankles. You pull on the Individuals who have plantar plantar tendon when your glutes or fasciitis usually complain most legs are holding tension while about the bottom of their heel moving. When you are walking, being painful. Usually, the pain rather than heel striking, try to land develops slowly with time and on the middle of your foot instead. normally only one foot is affected. You impact your heels less and it Some people have had both feet relaxes your plantar tendon. When affected. However, the pain varies you run or walk, lead with your among people. Some say it's a dull upper body with legs following pain, while others say its sharp, instead of using your legs to pull aching, or burning that extends yourself forward. If you are from the heel outwards. The first running, each time you land, have few steps out of bed are usually your feet align under your center of where plantar fasciitis sufferers mass, keeping your strides short. feel the worse pain, or if they have been sitting for a long time. Other tips to prevent plantar Extended activity can cause fasciitis include: increased inflammation and lead to When possible, run or walk on flare-up of the pain. This pain is flat surfaces. usually felt after you stop the Avoid uneven surfaces like trails activity rather than during. or hills. Use the elevator instead of the stairs. Enjoy a deep foot massage. Keep a healthy weight. DIAGNOSIS A diagnosis of PF is given by your doctor experienced reduced pain and were able to (usually your general practitioner or perform more activities than the other podiatrist) and is based largely off of a participants who stretch their Achilles physical exam and the symptoms you tendon. are experiencing. During the exam, the provider will apply pressure to the Stretches should be done three to four bottom of each foot, which will give you times a day, with stretches lasting 10 the most pain if you have plantar seconds and repeated 10 times each fasciitis. The doctor might prescribe an session. Icing after stretching is also advised. X-ray of your foot to determine if your A frozen water bottle or golf ball is helpful in pain is due to a stress fracture bone effective plantar fasciitis stretches. spur, instead. Arch Supports You can reduce strain on your plantar fascia when you wear arch supports in your shoes. You can pick up some semi-rigid arch supports at your pharmacy which are TREATMENT recommended. In most cases, you can treat plantar Anti-Inflammatory Medications fasciitis at home with some simple home To help manage any discomfort and pain, treatments suggested to you by foot you can take naproxen, ibuprofen or other care specialists. nonsteroidal anti-inflammatory drugs, which can be bought over the counter. Home Treatments It’s best to rest your foot for up to six Medical Treatments by a Podiatrist weeks and reduce the amount of Patients with plantar fasciitis benefit from walking, running, or standing you do. getting plenty of rest and having a higher Support your foot with supportive tolerance to pain. Other recommended shoes and arch supports. treatments include: Stretching The Journal of Bone and Joint Surgery published a study of plantar fasciitis patients that showed that pain was reduced when the plantar fascia was stretched. The participants in the study showed that after stretching their plantar fascia for eight weeks, Reduced activity. When to Go to an Orthopedic Applying ice twice a day for 20 Surgeon minutes each. It's rare, but sometimes, surgery might NSAIDS be needed. If surgery is needed, the Light stretching (hamstring, calf, recovery process will be more intense. posterior muscle groups). It will likely require stronger pain Towel toe curl (Doming of Arch). medications and more therapy. Therapeutic (closed chain) exercise. Recovery Protecting area while The recovery process from plantar performing activities. fasciitis can be long; however it is Gradually returning to sport important that you see it through even activities. if your symptoms subside. Until you are Preventative strategies (suitable completely healthy again, you need to shoe wear, orthotics, etc.). wear a supportive shoe regardless if you are sitting on the couch or taking a Wearing night splints is another shower. You should also wear a night common treatment methods as is foot splint too. Do some light wearing orthotics and taping the stretching, take ibuprofen for pain as foot. Cortisone steroid injections directed and apply ice a couple times are used in some cases. each day. It's important that you take baby steps when working your way Non-surgical back to normal activity. Some foot doctors suggest 'shock wave' non-surgical therapy to treat Once you are able, you can move on to plantar fasciitis, reports the Los more intense glute and core exercises. Angeles Times. This treatment involves Always follow up with your doctor for blasting your heel with an ultrasound additional treatment or preventative high-intensity beam. Other doctors use measures at Nilssen Orthopedic foot low-level lasers to treat this condition. and ankle center or similar centers. Orthotic Devices Orthotic insoles are recommended to help ease pain by supporting the arch. These can be bought over the counter at a drugstore or you can have them custom-made through your doctor. Other non-surgical treatments include a walking cast and therapy. TO LEARN MORE VISIT NilssenOrthpedics.com.
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