What is Plantar FasciitisĦH

Plantar fascia is the tough, fibrous band of tissue connecting from the heel bone to the base of the toes (Figure 1). Its function is to support the arch of the sole of the foot. Plantar fasciitis is an inflammation of the plantar fascia caused by an overuse injury, which is the most common cause of heel pain. Many patients with plantar fasciitis have a heel spur on the front and bottom of their heel (Figure 2). With appropriate treatment, about 90 percent of people with plantar fasciitis improve significantly after two months of initial treatment. However, if you don't treat it, the heel pain may last for several months to years.



What are the causes?
1. People with flat feet (Figure 3), very high arches, inadequate flexibility in the calf muscles, obesity, etc.

2. Subluxation of the spine and lower limbs.
3. Prolonged walking or standing on hard surfaces.
4. Always carry a heavy object to increase the pressure on the fascia.
5. Improper use of shoes.

What are the symptoms?
1. Pain, swelling, red and hot in the heel especially on the first few steps out of bed in the morning.
2. The pain is slightly decreased in the afternoon, but the pain increases again after a prolonged standing and walking.


What are the treatments?
1. Rest is the first treatment for plantar fasciitis. Try to keep weight off your foot until the inflammation goes away.
2. To reduce the pain and inflammation by ice, infrared, shockwave (Figure 4), ultrasound, etc.

3. Strengthening the muscles at the sole of the foot.
4. Stretching the calf muscles and plantar fascia several times a day, especially in the morning and after prolonged sitting.
5. Use of Arch Support or heel pads.
6. Reduce your body weight.


Home exercisesĦG
1. Stretching exercise for the calf muscles
Lean forward against a wall with one knee straight and heel on the ground. Your other knee is bent. Your heel cord and foot arch stretch as you lean. Hold for 10 seconds, relax and straighten up. Repeat 10 times.

2. Strengthening exercise for the foot muscles
Sit on the chair, curl the toes of your foot on the towel, as though you are grasping something with the toes of the foot. Repeat this action for a total 30 repetitions. Rest for a moment, and then complete two more sets.