Heel pain – a sign of plantar fasciitis and what you can do about it

Planter fasciitis (heel pain) is a term that describes heel pain caused by inflammation of the plantar fascia (a ligament on the bottom of your foot). In fact, it’s the most common cause of heel pain in people over the age of 40. There are three main symptoms of plantar fasciitis – heel pain, pain in the bottom of your foot, and morning foot pain – but many people with plantar fasciitis also experience knee or hip pain because the symptoms go hand-in-hand with other things like arthritis and tendonitis.

What causes Plantar Fasciitis?

Plantar fasciitis is caused by repetitive stress to the tissue that supports your foot arch. This can happen from activities such as running, dancing, or aerobics. The stress causes the tissue to become inflamed, which leads to heel pain. Plantar fasciitis is more common in people who have high arches or flat feet. Plantar fasciitis is  most frequent  in females than males . If you're overweight, you're more likely to get plantar fasciitis because there's more stress on your feet. You're also at risk if you wear shoes that don't fit well or don't support your feet properly.

The initial signs

Heel pain is often the first sign of plantar fasciitis – an inflammation of the tissue that connects your heel bone to your toes. 

The pain is usually worse in the morning, when you first get out of bed, or after extended periods of standing or sitting. Other symptoms may include tenderness on the bottom of your foot, difficulty walking, or swelling in your foot. If you experience any of these symptoms, see a doctor for diagnosis and treatment options.

Treatments For Plantar Fasciitis

Plantar fasciitis can be extremely painful, making it hard  to walk or  stand for few minutes . However, there are treatments that can help. The first thing to do is take some time off. You should also ice your foot at least two times per day for 20 minutes each time, as well as taking over-the-counter anti-inflammatory medications such as ibuprofen or naproxen sodium. 

If these remedies don't work, you might need more intensive treatment like injections, physical therapy, orthotics (special shoes with arch supports), or surgery. Contact with your doctor for a diagnosis and proper  treatment plan!

How long does it take to recover from Plantar Fasciitis?

The Plantar fascia is a ligament that runs along the base  of your foot 's sole . It helps to support your arch and absorbs shock when you walk. When this ligament becomes inflamed, it can cause heel pain. Plantar Fasciitis is a usual  condition that influence  many people. It usually takes several months to recover from Plantar Fasciitis. However, there are things that you can do to help speed up the healing process. 

Here are a few tips on how to manage Planter Fascia inflammation: 

- Try not to stand for long periods of time or wear shoes with no support; 

- Ice the area for 15 minutes on and off for 20 minutes every hour or so;

 - Take anti-inflammatory medication such as ibuprofen or naproxen sodium (e.g., Aleve) with food if needed; 

- Exercise by stretching your calves, wearing night splints at night, using low impact activities such as swimming or walking on a treadmill in the pool with water at waist level.

How to prevent heel pain

Heel pain is often caused by plantar fasciitis, which is when the plantar fascia becomes inflamed.

 There are several things you can do to prevent heel pain, including: 

1. Stretching your calves and Achilles tendon before exercise.

2. Wearing shoes that provide good arch support and cushioning.

3. Avoiding high-impact activities if you have flat feet or high arches.

4.Reduce body  weight if you are overweight or obese.

5. Wearing custom orthotics or shoe inserts if you have biomechanical issues with your feet.

6. Taking over-the-counter anti-inflammatory medication such as ibuprofen to reduce inflammation.

Best Exercises for Plantar Fasciitis Treatment

There are a few things you can do to treat plantar fasciitis at home. For starters, heel stretches and exercises can help lengthen the plantar fascia and improve flexibility in the foot. Ice is  also very  helpful in reducing swelling. 

The following exercises are some of the best for treating plantar fasciitis 

- Stand on your toes and then return to flat feet 

- Place both hands against a wall while standing on your toes with your heels lifted 

- Hold this position for 5 seconds 

- Repeat 10 times daily.