Injury prevention & Rehab
ALL ABOUT HEEL PAIN: PLANTAR FASCIITIS
Plantar Fascia is a band of connective tissue that is present in the sole of the foot extending from heel to toes. 👣 A repetitive overuse injury such as running, walking, long standing jobs leads to a condition known as plantar fasciitis. The other possible causes include flat feet, excessive high arch of the foot, abnormal walking pattern which may change the weight bearing pattern on the foot cause excess stress on plantar fascia. Overweight and obese people might land up with this condition as the extra pounds puts extra stress on the foot. Weight gain during pregnancy is a lot one of the cause. Ones who are suffering from plantar fasciitis has a typical set of complains such as stabbing pain at the heel and along the course of plantar fascia which is extremely painful during the first few steps in the morning. It subsides over the end of the day but there are chancing of getting back if one is involved in long walking or standing during the day. Here are some Do’s & Don’t’s that might help one to deal with the condition: ✔️Do’s : •Footwear correction: Use a footwear with soft insole which are wide and comfortable. Silicon gel socks can be used at places where one wear slippers and flip-flops. Getting a customised footwear as per your foot’s mechanics will be fruitful. •Strengthening the intrinsic muscles: Basic ankle movements before placing your foot on the ground in the morning shall help you deal with the condition. Toe curling using towel, lifting marbles with toes are some strengthening exercise. •Mobilization: Use a tennis ball to mobilize the plantar fascia •Calf Stretch: Perform self calf stretches daily. •Icing: Using ice packs or frozen pea packs shall help in reducing the intensity of pain post long standing or walking. •Weight Loss: Work on losing weight with a quantified diet and physical activity. •Night splint: Your orthopedic shall suggesting you with night splint based on the severity. ❌Don’t’s: •Avoid standing or walking for long hours. •Avoid narrow and high heal footwear. •Avoid over stretching the plantar fascia.