If you’re grappling with heel pain that’s most pronounced during your first steps in the morning or after extended periods of standing, Plantar Fasciitis might be the culprit. ReLiva Physiotherapy offers a comprehensive solution to this condition across multiple locations including Bengaluru, Chennai, Hyderabad, Mumbai, Navi Mumbai, Pune, and Thane.
Plantar Fasciitis is primarily triggered by inflammation in the plantar fascia, a dense connective tissue linking your heel to your toes. It ranks as the most common reason for heel pain seen in outpatient scenarios. Although the exact figures for its prevalence remain uncertain, estimates reveal around one million annual patient visits are attributed to this condition.
Were you aware that runners are more susceptible to Plantar Fasciitis?
The association between running and Plantar Fasciitis is well-known, and the reason is fascinating. When you run, your feet endure an impact that can be up to four times your body weight.
Research indicates that Plantar Fasciitis constitutes about 10% of runner-related injuries and accounts for 11% to 15% of foot symptoms requiring professional medical attention.
Can Plantar Fasciitis spontaneously resolve?
Typically, Plantar Fasciitis resolves on its own in approximately 6-8 months, with 80% of cases experiencing relief through simple stretching exercises. However, if the pain persists without improvement, seeking medical management is recommended.
What are the home remedies for Plantar Fasciitis?
Home management of Plantar Fasciitis involves several straightforward methods:
- Rest
- Applying ice
- Wearing supportive footwear
- Replacing worn-out athletic shoes
- Stretching exercises
- Massage
- Weight loss
Should these methods prove ineffective, it’s advisable to consult a physician or physiotherapist.
What constitutes the best treatment for Plantar Fasciitis?
Treating Plantar Fasciitis involves an array of options. While 90% of cases are effectively managed non-invasively through physiotherapy, surgical intervention might be considered as a last resort. Treatment possibilities encompass:
- NSAIDs (nonsteroidal anti-inflammatory drugs)
- Physiotherapy techniques
- Ultrasound (to reduce inflammation)
- TENS (Transcutaneous Electrical Nerve Stimulation) for pain reduction
- Stretching exercises (targeting the sole of the foot, calf, Achilles tendon, and plantar fascia)
- Contrast bath (alternating hot and cold water, reducing inflammation)
- Strengthening foot muscles (to prevent recurrence)
- Corticosteroid injections
- Surgical procedures
How does Physiotherapy aid in Plantar Fasciitis treatment?
In the acute/early stage of Plantar Fasciitis, physiotherapy primarily focuses on pain relief, incorporating passive and active stretching methods to alleviate fascial stress and inflammation.
Physiotherapy techniques involve therapeutic ultrasound to reduce pain and inflammation, contrast baths for pain reduction, taping to correct bone alignment, and patient-performed stretching exercises for the plantar fascia, calf muscles, and Achilles tendon. For chronic management, additional methods like deep friction massage and inotophoresis may be employed alongside stretching and pain relief techniques. Lifestyle adjustments are also pivotal in both curing and preventing reoccurrence, such as wearing comfortable footwear, avoiding high heels, taking breaks during prolonged standing, and weight reduction.
Subsequent to substantial pain reduction and increased muscle flexibility, foot muscle strengthening exercises become crucial to withstand body weight and repetitive stress, preventing injury.
Is walking advisable for Plantar Fasciitis?
Heel pain is a frequent foot ailment. Walking can improve the pain, but it often exacerbates after walking or standing for extended periods.
Is standing recommended for Plantar Fasciitis?
Prolonged standing can hasten the development of Plantar Fasciitis.
Interestingly, simply standing still can lead to heel pain. The concentrated strain on specific muscles over extended durations, as opposed to evenly distributed strain over various muscles, increases the risk of plantar fasciitis.
What triggers Plantar Fasciitis?
Excessive strain on the fascia is the primary cause, inducing pain, inflammation, and stiffness. Factors like obesity, sudden weight gain, and pregnancy (especially in late stages) elevate the risk. Active individuals, including long-distance runners and those with jobs demanding prolonged standing, are more prone. Foot issues like high arches, flat feet, and tight Achilles tendons also contribute.
What are the symptoms of Plantar Fasciitis?
The hallmark symptom is heel pain, particularly intense during the first steps post-rest or extended periods of sitting. Prolonged standing, stair climbing, and toe raises can exacerbate it.
Plantar Fasciitis is marked by inflammation in the fibrous connective tissue of the foot’s sole. As strain increases, the tissue elongates, acting as a shock absorber and support. Repetitive stress triggers inflammation, resulting in heel pain, reduced mobility, and stiffness.
Benefits of Physiotherapy for heel pain
Physiotherapy effectively tackles Plantar Fasciitis symptoms like pain, stiffness, and inflammation, promoting comfort, independence, and timely recovery. ReLiva Physiotherapy and Rehab facilitates:
- Pain relief
- Enhanced mobility in foot structures
- Improved foot muscle strength
- Enhanced quality of life
How should I care for Plantar Fasciitis?
When dealing with Plantar Fasciitis, what not to do is often more critical than what to do. Preventing aggravation and future recurrence is key. Don’ts include excessive walking or running, high-intensity exercises, walking barefoot, and tightly tucking bedsheets. Do’s involve resting, gentle sole stretching, applying ice, low-intensity exercises like swimming or cycling, weight loss, wearing suitable footwear, periodic replacement of athletic shoes, and calf stretches.
What are the consequences of untreated Plantar Fasciitis?
Neglected Plantar Fasciitis could progress into Plantar Fasciosis due to reduced blood supply to the foot sole. This may necessitate surgical intervention.
Did you know?
- Feet house a quarter of all body bones – a whopping 52 bones!
- Plantar Fasciitis can be misdiagnosed; other conditions like ligament tears or plantar fibromas mimic its symptoms.
- Stretching can significantly alleviate heel pain. In a study, 52% of patients reported heel pain elimination or improvement after an 8-week stretching program.
Foot health is integral to your overall well-being. Don’t endure pain needlessly. ReLiva Physiotherapy Clinic can bring relief to those in Bengaluru, Hyderabad, Chennai, Mumbai, Navi Mumbai, Pune, and Thane. Others can access tele-physiotherapy services via ReLiva.