Heel Pain/Plantar Fasciitis

Condition

Heel Pain/Plantar Fasciitis

Plantar fasciitis is a common cause of heel pain, characterised by inflammation of the plantar fascia, a thick band of tissue connecting the heel bone to the toes. This condition often causes sharp, stabbing pain at the bottom of the heel, particularly when taking the first steps in the morning or after long periods of rest. It can result from overuse, improper footwear, obesity, or abnormalities in foot structure.

Stretching, rest, ice, orthotic insoles, and anti-inflammatory medications are common treatments. In severe cases, physical therapy or surgery may be required for relief.

How to treat & prevent Heel Pain/Plantar Fasciitis

To treat and prevent heel pain from plantar fasciitis, consider these strategies:

  • Rest: Avoid activities that cause stress on the foot, such as running or standing for long periods.
  • Ice: Apply ice to the heel for 15-20 minutes, 3-4 times a day, to reduce inflammation.
  • Stretching: Perform gentle stretches for the calf muscles and plantar fascia to alleviate tension.
  • Footwear: Wear supportive shoes with cushioning and arch support; avoid flat shoes or high heels.
  • Orthotics: Use custom insoles to provide additional arch support.
  • Medication: Over-the-counter pain relievers like ibuprofen can help manage inflammation.
  • Proper Footwear: Choose shoes that provide good arch support and cushioning.
  • Gradual Activity Increase: Avoid sudden increases in physical activity or excessive exercise.
  • Foot Exercises: Regularly stretch your feet and calves to maintain flexibility.
  • Maintain Healthy Weight: Reduce excess weight to decrease pressure on the feet.
  • Avoid Walking Barefoot on Hard Surfaces: Walking barefoot on hard floors can strain the feet.

By addressing both treatment and prevention, you can reduce the likelihood of foot pain and improve your overall foot health.

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