Plantar fasciitis is a painful condition on the bottom of the foot. It’s caused by increased pressure on the plantar fascia, a band of tissue connecting the heel to toes. The most common symptom is pain in the heel that gets worse when you walk, and worsens with prolonged standing or running. And , just like in the case of your knee, plantar fasciitis pain can be present with or without swelling.
How to relieve heel pain?
So you have arrived at the doctor’s office and he tells you that you have a chronic heel pain caused by plantar fasciitis. What does it mean for your training? In most cases, it means that until your heel pain is gone and there are no more symptoms, you will not be able to run as fast as before. This might seem depressing at first but as we mentioned above, this is temporary and you will get back to running faster in no time. Here is how:
1) Start stretching properly. As far as running injuries go,
What is Plantar Fasciitis?
Plantar fasciitis is a condition that causes pain in the heel and bottom of the foot. The pain is usually worst when you first get up in the morning or after you have been sitting for a long time.
Plantar fasciitis is caused by inflammation of the plantar fascia, the band of tissue that runs across the bottom of your foot. The plantar fascia helps to support the arch of your foot. If the plantar fascia becomes inflamed, it can cause heel pain.
Plantar fasciitis is often treated with ice, rest, and over-the-counter pain relievers. However, some people may need to see a doctor or physical therapist for treatment. A doctor or physical therapist may recommend exercises, stretching, and other treatments to help relieve pain and improve flexibility.
The Causes of Plantar Fasciitis
There are many different causes of plantar fasciitis. Often, it is caused by overuse of the foot. This can happen from walking or running too much, especially on hard surfaces. People who are overweight or have high arches in their feet are also more likely to develop plantar fasciitis.
Another common cause of plantar fasciitis is tightness in the Achilles tendon or the calf muscles. This can be caused by wearing shoes that do not provide enough support, or by not stretching properly before exercise.
Age is also a factor that can contribute to the development of plantar fasciitis. As we age, the tissues in our feet become less elastic and more susceptible to injury.
Whatever the cause, plantar fasciitis can be a very painful condition. However, there are many things that can be done to treat it.
How to Cure Plantar Fasciitis in 7 days
If you suffer from plantar fasciitis, you know how painful and debilitating it can be. The good news is that there are things you can do to ease the pain and get on the road to recovery.
Here are 7 tips to help you cure plantar fasciitis in 7 days:
1. Rest – One of the best things you can do for plantar fasciitis is to give your feet a break. Take a few days off from work or other activities that involve standing or walking for long periods of time.
2. Ice – Applying ice to the affected area can help reduce inflammation and pain. Do this several times a day for 20 minutes at a time.
3. Stretch – Stretching your calf muscles and Achilles tendon can help ease the tension on your plantar fascia. Do this several times a day, holding each stretch for 30 seconds.
4. Wear supportive shoes – Wearing shoes that offer good arch support and cushioning can help take the pressure off of your Plantar fascia. Avoid high heels and sandals without straps or support.
5. Use orthotics – If your shoes aren’t providing enough
Prevention Techniques for Plantar Fasciitis
There are several things you can do to prevent plantar fasciitis from occurring. First, make sure you wear supportive shoes that fit well. Avoid high heels or shoes with no arch support. When exercising, be sure to warm up properly and stretch your feet and calves before starting. Avoid activities that put too much stress on your feet, such as long-distance running. If you are overweight, lose weight to take some of the strain off of your feet. Finally, don’t walk barefoot on hard surfaces.
If you already have plantar fasciitis, there are several things you can do to treat it and speed up the healing process. First, try icing the affected area for 20 minutes a day. You can also take over-the-counter pain medication to help relieve the pain. Stretch your calves and feet every day, and massage the affected area with a tennis ball or foam roller. Be sure to wear supportive shoes, and avoid walking barefoot or wearing high heels. If these treatments don’t work, you may need to see a doctor for further treatment options.