What is Plantar Fasciitis?

Plantar fasciitis is pretty much an ordinary ailment, which people wrongly assume is only experienced by some few individuals with foot problems, but it is not the case, especially with individuals withodied feet. Although the problem can be traced back to the plantar fascia- a strong ligament that originates from your heel bone and spans to the toes. This tissue is very important in providing your foot with the arch support it needs and in shock absorption each time you are walking, running or standing.

The problem stems from the fact that this band of tissue becomes capable of undergoing overwork or over stretching which results in micro injuries which in that case cause inflammation or pain. Traditionally, the most characteristic sign is a needle-like pain in the heel which is worse in the mornings when one first steps out of the bed. By and by, mobility may temporarily reduce the intensity of the pain, but it sets in after the person has been standing, walking or sitting for quite sometime.

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Diagnosing Plantar Fasciitis: How Do You?

As to a complaint of heel pain, the initial task is to distinguish between the case of plantar fasciitis and other conditions. Here’s how doctors typically approach it:

1. Talking About the Symptoms

The best approach to diagnosing plantar fasciitis is to first hear the patient out. Common signs include:

Pain under the heel which may be sharp or dull.

Stiffness is often in the morning whether it be lying in bed or resting on the couch.

Pain caused by prolonged standing or walking, by going for a run or by wearing the wrong kind of shoes or shoes that no longer fit.
Knowing someone’s habits – such as if they exercise, stand a lot or have put on some weight– may help.

2. Physical Examination

Physicians tend to apply pressure at different areas starting from around the base of the foot including the heel. They might also:
Begin with Windlass Test that is pulling the toes upward straining the foot backward. If this causes heel pain then one may be sure they have plantar fasciitis ails them.
Look at the person’s manner of walking to see if problems with the feet such as flatted arches or over pronation could be a cause.

3. Imaging, If Needed

Usually, you don’t need an X-ray or an MRI. However if the pain does not resolve or is distribution or worse it is different to what is expected these tests might be used to exclude other cause such as stress fractures or nerve impirer.

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Exercises for Relief

To help you manage plantar fasciitis, below are the home care remedies which involve simple exercises, Other treatments include; These stretches and techniques assist in decreasing tension within the plantar fascia, as well as release tight muscles and promote flexibility. Here are three exercises that can work wonders:

1. Calf Stretch

Why It Helps: Sore calf muscles can literally ‘grab’ your plantar fascia so the muscles needs to be stretched to reduce tension on the ligament.

How to Do It:

Get close to a wall so that your arms can rest on the wall and your hands slightly above the shoulders level.

Then, now turn one leg backward to keep it aligned straight, and gently flex the front leg’s knee.

Step back with your right foot on the floor and keep your right heel pressing flat down so you feel the stretch on your calf.

Wait for 20-30 seconds, change positions of legs normally. Repeat 3 times.

What I Noticed: This move is easy and provides nice freedom for the calf muscles. If your feet feel stiff in the morning, it’s perfect to start the day with them.

2. Towel Stretch

Why It Helps: Explicitly assists in elongating the stiffening plantar fascia which enhances the plantar flexibility.

How to Do It:

Sitting on the floor have your legs stretched forward.

Take a towel or a belt, wrap it around the ball of your foot, and using your other hand, pull your toes in toward you.

Ensure your knee does not bend and pause at the top position for 20-30 seconds. Approximately 10 exercises, 3-4 times repeat on each foot.

What I Noticed: This is a very harmless stretch yet highly helpful to the muscles of the body. It is perfect solution to that sense of pain and tightness in the arches or heal of the feet.

3. Rolling Massage

Why It Helps: Stretches the plantar fascia, and increases the blood circulation in that region.

How to Do It:

Try using a tennis ball, golf ball, or, at the very least, a frozen water bottle while placing it beneath your foot.

Rotate the roller under your arch for 1-2 minutes with a slight pressure.

Do this a couple of times a day.