Plantar Fasciitis: Prevent And Cure
Plantar fasciitis is an inflammation of the plantar fascia, the sole of the foot, caused by microdissure or partial rupture. The plantar fascia consists of a thick fibrous band of connective tissue that extends from the heel to the base of the toes and supports the arch of the foot. He is at his maximum stretch (or "pulling") while standing, when he has to support the total weight of the body.
Causes
Plantar fasciitis is caused by excessive or constant traction of the plantar fascia, resulting in microtrauma or tears. An inflammatory reaction then sets in, causing plantar fasciitis. The injury may occur after a sudden event, or as a result of progressive stress.Symptoms
The injury is manifested by relieve heel pain that worsens as soon as the foot has to support a weight. The pain appears in the morning at sunrise and then decreases to a more bearable level after 30 to 45 minutes.
What Are The Risk Factors?
- The flat feet (which constitute the majority of the cases) or the hollow feet (cases more rare)
- A bad posture, which can be the result of a collapse of the internal arch of the foot or even the knees known as "valgum" ( legs to the outside)
- Daily work requiring prolonged standing and handling of heavy objects (eg warehouse and construction workers)
- Obesity or pregnancy, which causes overweight
- Loss of elasticity or thinning of the heel fat pad
- Wearing inappropriate or worn shoes
- Practicing certain sports (eg running)
- Lack of warm-up before training.
Prevention
- Wear shoes that support the arch and absorb shocks based on work done. You can also add soles or insert heels in the shape of a ring to protect the heel
- Regularly exercise exercises of relaxation and stretching of the plantar fascia and calf muscles
- Wear shoes adapted to the type of sport practiced
- Maintain a healthy weight to avoid overworking the plantar fascia
- If in doubt, consult a health care professional, such as a physiotherapist , who can guide you in selecting shoes and prevention activities.
- Check this inner soles for shoes to prevent planter fasciitis.
Treatment at Universal Rehabilitation Clinics
- Discontinuation or reduction of physical activity requiring a load, otherwise the injury may worsen
- Anti-inflammatory and analgesic treatments, such as: application of ice, iontophoresis , therapeutic ultrasound or electrostimulation of nerve fibers
- Relaxation and strengthening of the calf muscles and intrinsic muscles of the foot
- Manual therapy, mobilization and massage
- Taping (bandage), which consists of bandaging the foot to reduce stress in the tissues, reduce pain and strengthen the plantar fascia. Note that this method is also used to evaluate the chances of success of a possible treatment with a permanent orthosis.
The Difference Between Plantar Fasciitis And Lenoir's Spine
Lenoir's spine is a flattened blade-like prominence at the point of insertion of the plantar fascia, at the heel bone. It is often associated with plantar fasciitis because it is the chronic inflammation of the plantar fascia that leads to the development of bone cells forming a small spine in the direction of traction. The only way to confirm the presence of a Lenoir spine is to perform an X-ray.Prevention Exercise For Plantar Fasciitis
Here is an exercise to do as a preventive measure while waiting to meet a therapist or to stop the progression of plantar fasciitis:- Stand. Place the injured foot forward, keeping the knee of the front foot slightly flexed.
- Hold the position for 30 seconds, then slowly return to the starting position; repeat three times.
- Other exercises can help you with plantar fasciitis, such as stretching the plantar fascia by rolling your foot on a bottle of frozen water in the freezer or stretching the foot muscles with resistance. Consult our professionals to have a complete exercise program.
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