(Last Updated On: June 8, 2021)
What is plantar fasciitis?
Plantar fasciitis is a foot condition every 6th human in their life suffers from this condition. plantar fasciitis causes pain in both heels. Inflammation on the plantar fascia ligament which connects the heel to toes causes the foot injury physician to refer to this as plantar fasciitis. plantar fasciitis can fix on its own within 6 to 18 months without medical treatment. it happens with people who are athletic, run a lot and have flat feet, high arches, or are overweight.
Cause of plantar fasciitis
The main cause of plantar fasciitis is repetitive strain foot injury to the ligament sole.
this type of injury can be due to
- Excessive running
- Jumping from landing
- Inadequate footgear
- Stress fractures
- Acute and chronic osteoarthritis
Plantar fasciitis could also be caused due to a few medical conditions such as reactive arthritis, ankylosing spondylitis.
Symptoms of Plantar fasciitis
Most commonly Plantar fasciitis symptoms are a pain in the bottom of your foot. sometimes the pain may become worst that you cant walk after waking up, pain can also be due to standing for a long time or walking for long minutes.it can worsen after gym sessions not during it.
Risk factors of Plantar fasciitis
- Overweight: If you are overweight your chances are high to get Plantar fasciitis
- Age: People with age group between 40 to 60 suffer the most from Plantar fasciitis
- Flat foot: Flat foot and standing for a long time can put pressure on the plantar fascia.
- Occupation: Teachers, salesman, factory workers, who have to stand for long hours can their plantar fascia.
- Certain exercise: exercises that put continuous pressure on the foot can lead to Plantar fasciitis.
Lifestyle and home-based tips to reduce plantar fasciitis symptoms
Change your sport
If your current sports activities put pressure on your foot avoid it and try some low-impact sport that does not require you to walk or stand for a long time. Swimming and cycling are the best ones.
Maintain Healthy weight
If you overweight lose it as soon as possible so that the stress on your foot will reduce and
will help to recover from plantar fascia pain.
Wear low heel shoes
Prefer to wear low heel shoes and with good arch support and shock absorbency,
Never go barefoot on any surfaces when you have pain.
Plantar fasciitis home remedies
Lavender essential oil for plantar fasciitis
A medical study was done in 2015 By a scientific electronic library online. found that essential oil contains anti-inflammatory properties which help to treat plantar fasciitis pain caused by inflammation.
How to use it?
- Take 2 drops of carrier oil, such as coconut oil or olive oil.
- Dilute in water
- Gently massage on the affected area for about 10 minutes
- You can also try this oil in a warm foot bath
- Repeat once a day for 7 days.
You can do gentle massage techniques to ease the pain in your heels. by using thumbs to massage the arches and heels, from heel to feet. you may try a golf ball to massage your arches.
Apply ice to the affected areas for 20 minutes it will soothe the pain.
Put a golf ball under your foot and roll back forth it will loosen up the foot muscles.
- Sit on a chair
- Roll a round object under the arch of the foot
- roll for 2 minutes
If home remedies and exercises do not work, a physician may suggest medical
treatment, however, surgery is rarely required if the condition is chronic and pain does not stop even after several weeks.
Types of treatment
- Chiropractic therapy
- Cortisone injections
- Physical therapy
- extracorporeal shockwave therapy (EST)
Medical research useful links