Plantar Fasciitis FAQs
What is plantar fasciitis?
Plantar fasciitis is a common foot condition characterised by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This condition often leads to heel pain and discomfort, especially with the first steps in the morning or after prolonged periods of sitting.
What are the symptoms of plantar fasciitis?
The primary symptom is a sharp, stabbing pain in the heel (occasionally described as a stone bruise type feeling), which is usually worse in the morning or after sitting for a long time. Other symptoms may include stiffness in the foot and pain that worsens after exercise or activity.
What causes plantar fasciitis?
Plantar fasciitis can be caused by several factors, including overuse, excessive weight, improper footwear, foot structure abnormalities (such as flat feet or high arches), and activities that put a lot of stress on the heel.
How can I treat plantar fasciitis at home?
Home treatments include resting the foot, applying ice to reduce inflammation, stretching exercises for the calf muscles and plantar fascia, using over-the-counter pain relievers, and wearing supportive footwear.
What exercises can help with plantar fasciitis?
Recommended exercises include calf stretches, toe stretches, and towel stretches. Strengthening exercises for the foot and ankle, like toe curls or marble pickups, can also be beneficial. Always ensure exercises are done gently to avoid exacerbating the pain.
How long does it take to recover from plantar fasciitis?
Recovery can vary depending on the severity of the condition and adherence to treatment. It typically takes a few months to heal, but some people may experience pain for longer. Consistent treatment and preventive measures can help speed up recovery.
Are there specific shoes recommended for plantar fasciitis?
Yes, shoes that provide good arch support, cushioning, and have a firm heel counter are recommended. Look for shoes designed specifically for walking or running that help distribute pressure evenly across the foot.
Can plantar fasciitis go away on its own?
In some cases, plantar fasciitis can improve on its own with rest and conservative measures. However, without proper management, it may persist or worsen, leading to chronic pain. Early intervention is advised for the best outcome.
What are the best non-surgical treatments for plantar fasciitis?
Effective non-surgical treatments include physical therapy, custom orthotics, corticosteroid injections, shockwave therapy and laser therapy. These therapies aim to reduce pain, promote healing, and improve foot function without the need for surgery.