Plantar Fasciitis

Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. The plantar fascia is a thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes. When this tissue becomes inflamed or irritated, it can cause significant discomfort and make walking or standing difficult.

Symptoms of Plantar Fasciitis

The most common symptom of plantar fasciitis is a sharp, stabbing pain in the heel or arch of the foot, especially upon taking the first steps in the morning or after sitting for an extended period. The pain may subside as the day goes on but can return after long periods of standing or physical activity.

Causes of Plantar Fasciitis

Several factors can contribute to the development of plantar fasciitis, including:

• Overuse or repetitive strain on the plantar fascia
• Obesity or sudden weight gain
• Tight calf muscles or Achilles tendon
• High arches or flat feet
• Wearing shoes with inadequate support or cushioning

Treatment Options

Treatment for plantar fasciitis typically involves a combination of self-care measures and professional intervention. Some effective strategies include:

• Resting and avoiding activities that exacerbate the pain
• Applying ice to the affected area for 15-20 minutes several times a day
• Stretching exercises for the calf muscles and plantar fascia
• Using supportive shoes or orthotics to distribute pressure evenly across the foot
• Taking over-the-counter pain relievers such as ibuprofen or naproxen
• Consulting a chiropractor or physiotherapist for manual therapy, ultrasound, or other modalities

Prevention

To reduce the risk of developing plantar fasciitis or prevent recurrence, consider the following:

• Maintain a healthy weight
• Wear supportive shoes with good arch support and cushioning
• Stretch regularly, especially before and after exercise
• Avoid sudden increases in physical activity or training intensity
• Replace worn-out shoes promptly

If conservative treatments do not provide relief within a few weeks, it is advisable to consult a chiropractor or physiotherapist for further evaluation and treatment. With proper care and management, most cases of plantar fasciitis resolve within several months.