Have you been experiencing pain around the bottom of the heel or nearby? Does it even get worse when you wake up or when you’re on your toes after sitting for a long period of time? Imagine roaming around with a sharp pain across your heel or a tender bruise on the bottom of your foot.

Don't worry, we've got you covered! Book your consultation with the No. 1 Physiotherapist in India at JIPSI.

According to human anatomy, a foot consists of 28 bones, including 14 phalanges, 7 tarsal bones(talus, calcaneus, cuboid, navicular, and 3 cuneiforms), 5 metatarsals, and 2 sesamoids. It really does so much!

The plantar fascia absorbs pressure—think of the shock absorbers of your favourite car. Tension and stress on the fascia can cause small tears.

Plantar fasciitis is one of the most common conditions causing stabbing heel pain. It involves inflammation of the plantar fascia — a rigid, fibrous band of tissue that runs across the bottom of each foot and connects the heel bone to the toes (the plantar fascia).

The famous "first step" pain phenomenon seems to be the worst when you get up in the morning or are triggered after prolonged periods of inactivity. It decreases as you get up and move, but haunts you again when you perform some vigorous activities.

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What Are the Possible Causes of Plantar Fasciitis?

The plantar fascia is a band of tissue (fascia) that connects the base of your toes to your heel bone. When walking, it supports the arch of the foot and absorbs shock. 

Small tears in the fascia can be caused by tension and stress. Repeated stretching and tearing of the fascia can irritate or inflame it, though the cause of plantar fasciitis in many cases remains unknown.

Although the cause remains blurry in most cases, here are some factors that trigger the likelihood of plantar fasciitis:

• High-arched feet or flat feet.

• Obese or above BMI(60% of patients with plantar fasciitis have obesity.)

• Working out on a hard surface.

• Hard-surfaced shoes are extensively worn.

• Prolonged standing periods

• Exercising without stretching the calves.

How Long Will I Have Plantar Fasciitis?

The Australian Physiotherapy Association says that more than 90% of people with plantar fasciitis get better within a year just by using home remedies.

But, it’s proven to take professional advice before inculcating a set of exercises into your daily routine. You may always get in touch with JIPSI- the Best Center For Sports Injury Treatment In Jaipur.

You can book your consultation with the Best MSK Radiologist In India - Dr. Gaurav Kant Sharma, who is a well-known name in the field of Musculoskeletal Radiology.

How To Treat Plantar Fasciitis?

Early diagnosis and treatment usually shorten the length of treatment and make it more likely that conservative measures will work.

Stretching - Stretching methods that work well include stair or wall stretches. Other crucial methods include stretching the calf while using a slant board or placing a two-by-four-inch piece of wood in places where the patient stands for extended periods of time (such as workstations, kitchens, or stoves).

Additionally helpful are dynamic stretches like rolling the foot arch over a 15-oz container or a tennis ball. You can stretch with a towel and give your plantar fascia a cross-friction massage.

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Arch supports and orthotics - The three mechanical modifications that are most frequently employed are arch tape, over-the-counter arch supports, and personalised orthotics.

In one randomised therapy research, it was discovered that orthotics and arch taping were significantly superior to NSAIDs, cortisone injections, and heel cups.

Arch taping might be done as a final remedy or as a test to see if the cost of orthotics or arch supports is worthwhile. For situations of acute plantar fasciitis, taping may be more cost-effective, whereas over-the-counter arch supports and orthotics may be more cost-effective for chronic or recurrent occurrences of plantar fasciitis or for injury prevention.

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For people with mild pes planus and acute plantar fasciitis, over-the-counter arch supports may be helpful. Teenagers with quick foot growth may require a new pair of arch supports once or more per season due to their rapid foot development, and benefit particularly well from over-the-counter arch supports.

A plaster cast or imprint of the person's foot is typically used to create custom orthotics. This insert is then produced to specifically address biomechanical risk factors such pes planus, valgus heel alignment, and differences in leg length.

By elevating the heel on a soft cushion, heel cups are used to lessen impact on the calcaneus and, in theory, to lessen tension on the plantar fascia.

Night braces - An individual's ankle is typically kept in a neutral posture using a night splint while they sleep. Numerous studies have revealed that the usage of night splints improved the condition of about 80% of patients who wore them.

About one-third of the plantar fasciitis patients who tried night splints said it was the best treatment for them.

Platelet-Rich Plasma (PRP) Therapy - Platelet-rich plasma (PRP) has been used as an alternative therapy for plantar fasciitis (PF) to reduce heel pain and improve functional restoration. A local injection of platelet-rich plasma (PRP) is an emerging therapy for ligament pathologies and recalcitrant tendons.

PRP is prepared from autologous whole blood that contains an increased concentration of autologous platelets. In the clinic, PRP has been widely applied to various tissue injuries, such as osteoarthritis, muscle strains caused by sports injury, bone and joint healing, and tendon injury.

Complications

Chronic heel pain brought on by ignoring or postponing plantar fasciitis can interfere with your daily activities. Plantar fasciitis discomfort may cause you to alter your walking habits, which could lead to problems with your feet, knees, hips, or back.