Plantar Fasciitis
What is Plantar Fasciitis?
Plantar fasciitis refers to the inflammation of the plantar fascia, a thick band of tissue that connects the heel bone to the toes, supporting the arch of the foot. This condition is characterised by pain and discomfort in the heel, often at the bottom of the foot near the heel bone.
Causes of Plantar Fasciitis
- Overuse: Repeated stress on the plantar fascia due to running, long walks or prolonged standing can cause microtears.
- Poor foot mechanics: Overpronation can strain the plantar fascia.
- Footwear: Inadequate arch support, poor cushioning or a bad fit can contribute.
- Weight gain: Extra body weight places additional stress on the feet.
- Age: More common between ages 40–60.
- Tight calf muscles: Tight calves affect foot mechanics.
- Biomechanical imbalances: High arches or flat feet can alter loading patterns.
Symptoms of Plantar Fasciitis
The hallmark symptom is sharp or stabbing pain at the bottom of the heel. It is typically most intense with the first steps in the morning or after periods of inactivity, and often lessens as the foot warms up with movement. Pain can worsen after prolonged standing or activities that stress the plantar fascia.
Effective Solutions
- Rest and ice to reduce inflammation.
- Stretching — calf and plantar fascia stretches.
- Supportive footwear with proper arch support and cushioning.
- Orthotics — custom or over-the-counter inserts to correct biomechanics.
- Physical therapy to strengthen foot muscles and improve mechanics.
- Night splints to hold the fascia in a stretched position overnight.
- Medications — over-the-counter NSAIDs under medical guidance.