What is Plantar Fasciitis? Why Does Heel Pain Occur?

Plantar fasciitis is a condition caused by inflammation of the plantar fascia, the thick band of tissue connecting the heel bone to the toes. This results in pain, particularly in the heel, which is most noticeable in the morning after waking up or after prolonged sitting.

Causes of Plantar Fasciitis

The primary causes of this condition include:

• Excessive Foot Use – Standing, walking, or running for extended periods.
• Unsuitable Footwear – Shoes with poor cushioning and inadequate arch support.
• Excess Body Weight – Increased pressure on the feet.
• Flat Feet or High Arches – Leading to improper weight distribution.
• Tight Calf Muscles and Achilles Tendon – Contributing to excessive strain on the plantar fascia.

Symptoms of Plantar Fasciitis

• Sharp heel pain when applying pressure, especially upon getting out of bed.
• Pain diminishes with movement but returns after prolonged standing.
• Increased discomfort after long-distance walking or exercising.

How to Relieve and Treat Plantar Fasciitis

1. Rest and Reduce Pressure on the Heel

• Avoid prolonged standing or walking.
• Use well-cushioned, supportive shoes.
• Refrain from walking barefoot on hard surfaces.

2. Stretching and Foot Exercises

• Calf and Achilles Tendon Stretches – Helps reduce strain on the plantar fascia.
• Foot Massage – Rolling a tennis ball or a roller under the foot.
• Toe Stretching – Pulling toes towards the body to reduce fascia tightness.

3. Cold Compress and Relaxation Therapy

• Apply ice to the heel for 15-20 minutes, 2-3 times a day.
• Use a tennis ball or roller for self-massage under the foot.

4. Choosing Proper Footwear and Support Devices

• Use orthotic insoles to distribute weight evenly.
• Wear shoes with adequate arch support and shock absorption.

5. Medical Treatments

• Anti-inflammatory medications for pain relief.
• Physical therapy to strengthen foot muscles.
• Steroid injections (in severe cases) to reduce inflammation.
• Shockwave therapy to stimulate tissue recovery.

Preventing Plantar Fasciitis Before It Develops!

• Choose shoes that suit your activity and foot shape.
• Regularly stretch the plantar fascia and calf muscles.
• Avoid prolonged standing or walking without breaks.
• Maintain a healthy body weight.

Conclusion

Plantar fasciitis is a preventable and treatable condition. Early intervention through rest, stretching, and proper footwear selection can significantly help. If symptoms persist, seeking medical advice is recommended.