Plantar Fasciitis is a health condition that affects the foot. This condition is mostly experienced by middle aged people who are still very stable on their feet. However in certain instances, it can also occur in younger people. Plantar Fasciitis is a phrase that is derived from the plantar fascia which is a flat band of tissue that is also referred to as ligament by some people. The ligaments provide the connection between the heel bone to the toes thereby enhancing the support of the foot's arch. In the event that the ligament is strained, it gets weak and swollen leading to an inflammation in that area of the foot. With this, the heels or the bottom of the foot begins to hurt leading to the condition that is referred to as Plantar Fasciitis.
The presence of the condition can be determined whenever someone walks or stands. It can affect one feet or even both of them.
Causes of Plantar Fasciitis
According to certain studies that have been conducted about the causes of Plantar Fasciitis, there are revelations that there is no exact cause of the condition. However, it needs to be noted that the condition probably develops as a result of small tears that occur repeatedly on the plantar fascia. When a person walks, the ligament stretches to and fro and the foot hits the ground. It is from this repetitive stretch that is said to lead to the condition.
Apart from the repetitive stress on the plantar fascia, there are certain conditions that can also be attributed to cause Plantar Fasciitis like:
- Biochemical factors- These are conditions that cause abnormal twisting or rolling of the foot in an inward direction. The other conditions that are involved in biochemical factors include the twisting of tight tendons, calf muscles, flat feet and high arches that are positioned at the heels. These conditions can also be referred to as pronation which in case occurs in excess, are able to cause Plantar Fasciitis.
- Plantar Fasciitis can also be caused when one is involved in activities that need extensive walking or even standing for longer hours on irregular surfaces. This includes even sporting activities like running.
- Being overweight or putting on of poorly cushioned shoes are also other probable causes of the condition. However, even those who wear shoes that do not fit perfectly or are worn out might also experience Plantar Fasciitis.
- In certain cases, injuries to the foot may also cause the condition. However, that is said to be a rare cause.
- Plantar Fasciitis may also occur as a result of underlying infections like arthritis among others. However, this is also said to be a rare cause of the condition.
Symptoms of Plantar Fasciitis
In case you are suspecting that you may have developed Plantar Fasciitis, it is important that you consult a doctor immediately. However, before taking the step of going to the doctor, it is important that you are also knowledgeable on some of the symptoms of the condition. When you know the symptoms, it will even be much easier to find a way on how to handle the condition before you are able to find a doctor for the remedies or treatment. Below are some of the symptoms of Plantar Fasciitis:
- Pain and tenderness at the sole or bottom of the foot.
When one is feeling the pain or hot sensation on the sole as a result of Plantar Fasciitis, it becomes hard to bear weight and even walk. This can be experienced mostly when one tries to take a few steps after waking up from sleep or even sitting for a longer duration of time.
- Inflammation and warmth at the bottom of the foot.
One thing that you should know about the symptoms of Plantar Fasciitis is that they are mainly experienced after coming out of bed or sitting for sometime. In case you feel pain or hot sensation on the sole while you are sleeping at night, which may be another condition and not Plantar Fasciitis. Besides, the pain that is experienced by this condition may increase or lessen based on the kind of activity that you are involved in.
Climbing stairs, running and engaging in other intense activities are some of the ways that may increase the pain that comes with the condition.
Plantar Fasciitis Home Remedies
There are different ways through which people are able to get assistance in case they are experiencing Plantar Fasciitis. The home remedies consist of measures that are to be employed in case one is experiencing the condition. One thing that needs to be noted when looking at the home remedies to Plantar Fasciitis is that they mainly involve anti-inflammatory drugs and painkillers used in offering relief and facilitation of the healing process. Below are some of the home remedies: Remember, you should always consult with your physician in order to get a proper diagnosis and before trying to incorporate these home remedies and herbal remedies yourself! Here are some of the home remedies that you can try.
- Ice– Ice is known to relax muscles and also provide relief to inflammation with its ability to numb muscles from the cold sensation that it delivers. It is for this reason that it is advisable that in case one is feeling the hot sensation caused by Plantar Fasciitis on the foot, they should apply ice on the area at least three times a day.
- Physical therapy– There are several physical therapies that can be applied to the foot. However in case of Plantar Fasciitis, it is recommended that the foot is stretched through pressing of the toes. This should be done while placing the affected heel on the floor with the toes held against the wall. The therapy can also be offered through the pressing of the bottom of the foot in order to drive away the pain.
- Rest– Taking some time off strenuous activities like running among others is also another way of ensuring that the pain is able to subside. It is advisable that one keeps off from any activity that inserts pressure on the feet to offer sufficient time for healing. In case the one experiencing Plantar Fasciitis is an athlete or dancer, they need to take sometime off such activities or decrease their hours of involvement.
- Proper Shoes– Remember that wearing shoes with worn out cushioning or that do not fit properly is one of the causes of Plantar Fasciitis. It is then recommended that to be able to get relief, one need to look for shoes that provide support for the feet. Shoes with arch support are the ideal kinds of shoes that people with this condition need to look for.
- Turmeric- This herb has been found to contain properties that can help you reduce the irritation and damages caused by plantar fasciitis. You should use this herb for several weeks to have effective results.
- Horsetail- This is a special herb that contains wonderful anti-inflammatory properties. The most useful part of horsetail herb is its joint. It helps in reducing inflammation and swelling on the feet. If you want you feet to heal completely, you have to use this herb for at least three weeks. The good thing is that horsetail does not have any serious side effects.
- Bromelain- This is a special pineapple extract and it is very effective in repairing inflammations caused by plantar fasciitis. It also reduces swelling and pain in your feet. If you are experiencing aches and stings on the sole of your feet, then this extract is the best solution. It can either be taken in capsule form or while raw.
- Curcumin- This is a type of spice that is used in preparing different dishes in India and the Middle East. Most people use the herb as a remedy for inflammations. It is known to contain anti-inflammatory properties that can help you cure plantar fasciitis. Curcumin is also effective in relieving pain and damages in the feet muscles. This herb should be used sparingly since it is rather bitter.
- Willow Bark- This herb is preferred for its ability to reduce pain in the feet. It also contains anti-inflammatory properties that help to repair the damaged area. Research has shown that the willow bark contains salicin that helps to relieve pain. This chemical is liable for the anti-inflammatory upshots of the willow bark. Your doctor will do the necessary medical tests to diagnose the real problem and recommend the appropriate herbal remedy.
Apart from just the above listed home remedies, one may also need to visit a doctor for examination and advise. Besides, there are also anti-inflammatory drugs that may be used; however, these have to be used only under the prescription of a doctor. Even if the condition is growing from bad to worse, it is advisable that before using any remedy that is obtained from the chemist, you need to consult a doctor to give you directions based on your condition and also the symptoms that you are experiencing.
Diet for Plantar Fasciitis
Proper nutrition is a vital component for better health. However, in case one is experiencing Plantar Fasciitis, it is advisable that he or she consumes a diet that would not worsen the pain. It is also important to stock foods with nutrients that would speed up the healing process. Below is a highlight on the diet that is recommended for anyone who is experiencing Plantar Fasciitis:
- Minerals, sugar and water: Such are known as cleansing nutrients that are best for soothing and reducing the inflammation caused by the condition. They are also good for cleansing the body.
- Protein: It is recommended that those who are experiencing Plantar Fasciitis should consume a diet that with seeds that are rich in protein like beans, nuts, vegetables like carrots, cabbage, cauliflower, onions and celery.
Prevention of Plantar Fasciitis
Plantar Fasciitis is a condition that comes with so much pain. It is therefore important that you are able to find a way on how to shield yourself from it. Below are some of the steps that you may need to undertake in order to prevent the condition:
- Take care of your feet: Ensure that you put on shoes that have got proper arch support and cushioning. In case your work involves standing for extensive hours on irregular surfaces, ensure that the area where you stand has got some rubber flooring to reduce the stress on the feet.
- Do exercises that stretch the muscles on your feet especially those at the back of the feet. In case you do not know th right exercises, consult with your doctor on the best stretching exercises.
- Maintain a healthy weight to ensure that you do not strain the feet.
- In case you are an athlete or involved in sporting activities that involve continuous use of the feet, it is advisable that you at times conduct alterations on those activities to ensure that you do not strain the feet too much.
- Ensure that each and every time that you get out of bed, you are wearing supportive shoes. Walking barefoot may also insert pressure leading to Plantar Fasciitis.
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