04/10/2023
What’s going on here …………….
Plantar fasciitis!
The plantar fascia is a long, thin ligament that lies directly beneath the skin on the bottom of your foot. It connects the heel to the front of your foot and supports the arch of your foot.
The plantar fascia is designed to absorb the high stresses and strains we place on our feet when walking, running, and doing other activities like playing sports. The body's natural response to injury is inflammation, which results in the heel pain and stiffness of plantar fasciitis.
There are, however, many factors that can make you more prone to the condition:
-New or increased activity
-Repetitive high impact activity (running/dancing/sports)
-Prolonged standing on hard surfaces (especially among nurses, factory workers, and teachers)
-Anatomy (flat feet or a high arch)
-Tight calf muscles
-Obesity
-Age (plantar fasciitis is most common among people aged 40 to 60)
The most common symptoms include:
-Pain on the bottom of the foot near the heel.
-Pain with the first few steps after getting out of bed in the morning, or after a long period of rest, such as after a long car ride. The pain goes away after a few minutes of walking.
-Greater pain after (not during) exercise or activity.
Decreasing or even stopping the activities that make the pain worse is the first step in reducing the pain. You may need to stop athletic activities where your feet pound on hard surfaces (for example, running, dancing, or step aerobics).
Changing your activity. Low impact exercise, such as cycling or swimming, puts less stress on your joints and feet than walking or running.
Stretching. Plantar fasciitis is aggravated by tight muscles in your feet and calves. Stretching your calves and plantar fascia is the most effective way to relieve the pain that comes with this condition.
Ice. Rolling your foot over a frozen water bottle for 10 minutes is effective. This can be done 3 to 4 times a day.
Plus so much more ………… comment for further info……
