How Do I Choose the Best Plantar Fasciitis Stretches?
Plantar fasciitis is caused by aseptic inflammation of the tendon or fascia of the foot. The most common symptoms are pain and discomfort in the heel. The tender point is often near the heel of the foot. Sometimes the tenderness is severe and persistent. Pain is noticeable in the morning and worsened when walking too much. Severe patients have pain even when standing and resting. Plantar fasciitis is a chronic injury caused by exercise. Excessive training can also cause calcaneal pain, sometimes radiating to the front of the foot. This disease can affect adults of all ages.
- English name
- plantar fasciitis
- Visiting department
- orthopedics
- Common causes
- Long-term effects of overload pressure, causing acute and chronic injury of plantar fascia
- Common symptoms
- Heel pain and discomfort, weight-bearing, early morning or long-term immobility
Basic Information
Causes of plantar fasciitis
- Due to the long-term effects of overload pressure, acute or chronic injury of the plantar fascia is the main cause of pain. The most common cause is often walking for a long time, including mountain climbing, hiking, shopping, and other activities. Walking for several days in a row can easily cause chronic injuries to the soles of the feet, which can lead to plantar fasciitis. In addition, there are structural factors that cause abnormal tension of the plantar fascia, such as flat feet, high arched feet, short heel heels, etc. In the long term, due to improper posture during walking, it may cause waist, hip, knee, ankle and other parts Pain.
Plantar fasciitis clinical manifestations
- Heel pain occurs when a patient is carrying weight. Pain usually lasts months to years, especially after early morning or long periods of inactivity.
- The most common symptoms of plantar fasciitis are heel pain and discomfort. In general, the first step is most obvious when you get out of bed in the morning. This is mainly because after a night of rest, the plantar fascia will no longer bear weight and will be in a shorter state. Therefore, when getting out of bed and stepping on the ground in the morning, the plantar fascia will be pulled more quickly, which will cause pain. However, after walking for a while, the plantar fascia becomes loose and the symptoms will be relieved. However, if you walk too much, the number of times the plantar fascia is stretched will increase, and the symptoms will reappear. The tenderness point is often near the heel of the foot, and sometimes the tenderness is severe and persistent. The resulting pain is characterized by pulsatility, burning, and tingling.
Plantar Fasciitis Examination
- 1. X-ray inspection
- It can show the calcification of the soft tissue of the heel or the osteophyte in the front of the calcaneus, which is the calcaneus spur. The presence or absence of calcaneus spurs was not helpful in the diagnosis of plantar fasciitis.
- 2. Bone Scan
- Can show increased calcium uptake of the calcaneus.
- 3. Magnetic resonance
- Can manifest as thickening of the plantar aponeurosis.
Plantar Fasciitis Diagnosis
- It is mainly diagnosed based on medical history, clinical manifestations and imaging findings.
Plantar Fasciitis Treatment
- Physical therapy
- Rest and use physical therapy to improve heel pain, including ultrashort wave, electrotherapy, etc. Heel pain caused by standing or exercising for a long time can be applied on the heel for 10 to 15 minutes. If there is no obvious improvement, local closed treatment can be considered.
- 2. Arch support
- The use of insoles with arch support can evenly disperse the plantar pressure of the patient, which can effectively reduce the tensile force on the plantar fascia when the lower limbs are under load, thereby reducing the damage to the plantar fascia caused by repeated stretching.
- 3. Stretching
- (1) Extend the upper arm forward to the height of the shoulder against the wall, and press the wall with the palm of your hand. When bending one knee to the wall, keep the other knee straight; while bending the knee slowly toward When leaning forward, try to keep the heel flat against the ground. When you feel the Achilles tendon and the arch are stretched, hold this position for 10 seconds, then relax and stand upright.
- (2) Lean forward on a fixed object, squat slowly, and keep two heels on the ground. When you feel that the Achilles tendon and arch are about to rise off the ground and the muscles are fully stretched, hold this position for 10 seconds and then stand upright. Repeated practice.
- (3) Stand at the bottom of the stairs with your front foot in balance and slowly lower your heel until you start to feel the calf muscles stretch. Hold this position for 10 seconds, then stand up and repeat the action.
- 5. Other treatments
- (1) Oral non-steroidal anti-inflammatory and analgesic drugs.
- (2) Local closed treatment.
- (3) Topical patches can stimulate nerve endings, reduce irritation, and relieve pain.
- (4) Frequent foot bathing with hot water can alleviate pain.