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Plantar Fasciitis treatment
Comprehensive guide to plantar fasciitis - anatomy, how it develops, diagnosis, conservative treatment, injection therapies, surgical techniques, and evidence-based treatment for orthopaedic exam
📖What is Plantar Fasciitis treatment?
Comprehensive guide to plantar fasciitis - anatomy, how it develops, diagnosis, conservative treatment, injection therapies, surgical techniques, and evidence-based treatment for orthopaedic exam
🔬What Causes It?
- The plantar fascia is a thick band of tissue running along the bottom of your foot from heel to toes. It acts like a bowstring supporting your arch.
- Plantar fasciitis develops when this tissue becomes irritated and degenerates (breaks down) rather than inflamed.
- **Repetitive stress**: Small tears develop from repeated stretching and strain on the fascia
- **Degenerative changes**: Over time, the collagen fibers in the fascia become disorganized and weakened
- **Poor mechanics**: Abnormal foot position or walking patterns place excessive stress on the fascia
- The condition is actually a degenerative process, not inflammation—that's why traditional anti-inflammatory treatments sometimes have limited success
⚠️Risk Factors
You may be at higher risk if:
- **Age 40-60 years**: Most common age group affected
- **Obesity**: Extra weight increases stress on the plantar fascia
- **Occupations requiring prolonged standing**: Teachers, factory workers, healthcare workers
- **Running and jumping sports**: Especially with sudden increases in activity
- **Flat feet or high arches**: Abnormal weight distribution on feet
- **Tight calf muscles**: Limited ankle flexibility increases heel stress
- **Worn-out or unsupportive shoes**: Poor cushioning and arch support
- **New exercise routine**: Sudden changes in activity level
🛡️Prevention
- ✓**Maintain healthy weight**: Every extra kilogram places 2-3kg of additional force on your feet
- ✓**Wear supportive shoes**: Avoid flat, worn-out shoes; replace running shoes every 500-800km
- ✓**Stretch regularly**: Daily calf and plantar fascia stretches, especially before getting out of bed
- ✓**Avoid barefoot walking**: Especially on hard surfaces like tiles or concrete
- ✓**Gradual activity increases**: Don't suddenly increase running distance or intensity by more than 10% per week
- ✓**Cross-train**: Mix high-impact activities with low-impact alternatives like swimming or cycling
- ✓**Replace worn footwear**: Don't wait until shoes are completely worn out
- ✓**Address foot mechanics early**: See a podiatrist if you have flat feet or high arches causing problems