How is plantar fasciitis treated?
The goal of treatment is initially to reduce the inflammation .
Rest is important for the treatment of plantar fasciitis so that the micro-injuries can heal. Ice packs can be placed on the painful area
for 20 minutes 3 times a day .
The activities that promote the occurrence of painful symptoms should be avoided in any case; these include running, jumping, standing for long periods.
Continuing with usual activities risks worsening symptoms until tendonitis becomes chronic.
To relieve the pain of plantar fasciitis, your doctor may prescribe shoe inserts to better distribute weight over a larger area.
The orthopedic technician makes the insoles individually to correct pronation and supination of the foot.
Soft heel pads give the ankle a little lift and greater support.
What shoes are should be worn? Good shoes with cushioning inserts and a heel of at least 1 cm can absorb the impact better and thus reduce the stress on the soles of the feet.
Supportive bandages used at night to stretch the arch of the foot can also be helpful in preventing morning symptoms. The same effect can be achieved with a bandage .
Kinesio Taping for Plantar Fasciitis: Action Draining Sedative. Shape: A strip fan with 3 tails. Length: from heel to toe. Apply from heel to toe without tension and wrapping the entire plantar fascia.
Medicines for plantar fasciitis
There are different types of medications used to treat plantar fasciitis.
The doctor may prescribe pain relievers, such as acetaminophen, or nonsteroidal anti-inflammatory drugs (NSAIDs), such as Brufen, to relieve pain and reduce inflammation.
These drugs can cause side effects, such as abdominal discomfort or stomach ulcers.
If symptoms of tendonitis persist despite treatment, cortisone can be injected directly into the affected tendon, but these infiltrations can be risky because they tend to weaken the tendon tissue and could tear the tendon plate.
Physiotherapy for plantar fasciitis
Laser therapy and ultrasound treatment are effective and safe to reduce swelling and discomfort because of their anti-inflammatory effects.
The most commonly prescribed treatment for plantar fasciitis is extracorporeal shock wave therapy (ESWT). The high-energy sound waves are focused on the painful area to start the tissue repair process.
ESWT can have undesirable side effects, such as swelling, pain during treatment, and tearing of the tendon plate.
There is a specific exercise program to stretch the calf muscles and sole of the foot to help relieve symptoms.
As pain and swelling subside, calf muscles need to be strengthened to prevent recurrence.
Some physical therapists use the manual crochet technique to break adhesions and stimulate the body’s healing processes.
A similar procedure is the Cyriax transverse friction, which is performed with the hands or elbows. The physiotherapist massages across the grain.
Natural remedies for plantar fasciitis
Lukewarm foot baths in salt water can be used to relieve inflammation of the plantar fascia. Add about 8-10 tablespoons of salt to the water.
Clay compresses are only useful if there is swelling, as this substance absorbs the effusion (inflammatory fluid).
Acupuncture can be used effectively to improve the body’s ability to function and promote healing.
Exercises to strengthen the sole of the foot:
- Heel Raise – Standing barefoot on the floor, slowly raise your heels so that your weight is shifted to the tips of your feet. Hold this position for a few seconds, then slowly lower your heels back down. This exercise can be performed in several more difficult variations, such as on the edge of a step or on just one leg.
- Toes and Ankles – Point your toes forward while stretching your ankle. Hold this position for a few seconds; then pull the toes up while returning the ankle to neutral.
- Feet on a Towel – Roll up a towel long and place it on the floor. Balance barefoot forward and back on the towel.
- Tiptoe Walking – barefoot tiptoe walking, pushing your body up as high as possible.
- Walking on Sand – Walk barefoot on any surface of sand, taking advantage of the irregularities of the ground.
- Marble game : – Scatter some marbles on the floor, pick them up with your toes and put them in a glass. Small stones, cubes, pens or other things that can be picked up with the feet can also be used.
- Balance on one leg – stand barefoot on one leg and balance; keep your eyes open at first, but then close them to increase the difficulty. Or keep your heels on the ground at first, then lift them up and just stand on your tiptoes.
- Raise the sole of the foot – Sit on a chair with the feet en
stand relaxed on the floor. Lift the sole of your foot slightly, keeping your toes on the floor. To increase the difficulty, the exercise can be done standing, on just one leg, or on a soft, uneven surface.
- Ankle Circles – Circle the foot around the ankle as if the big toe is drawing circles in the air. Do the circles clockwise and counterclockwise. Do a lot of repetitions in both directions because this exercise is low-intensity. The exercise can be done anywhere, including with shoes.
- Ball Underfoot – Place a tennis or golf ball under your foot. Roll your foot over the ball so that the entire tendon plate of the sole of the foot is stretched. Do the exercise for 2 minutes on each foot.
Feet play an important role in good posture, maintaining balance, walking and general health. A good balance is important for daily activities and also for sports performance. Plantar strengthening exercises are an easy way to increase flexibility, movement and strength of the foot. These exercises work systematically on the joints, muscles, tendons and ligaments of the foot. Although motivation and energy may sometimes be lacking, practicing these exercises is important because they provide the basis for returning to normal life.
Stretching of the sole of the foot :
- Plantar Stretch – In a seated position, the ankle of one leg rests on the knee of the other leg. Now gently pull your toes up and hold the position for 10-30 seconds. Repeat twice and switch feet. This stretching exercise can be performed in bed before getting up in the morning, so that the pain during the first steps is reduced.
- Towel Stretch – Sit on the floor with your legs straight. Put a rolled up towel around the tip of your foot and then slowly pull it towards your body; the legs remain stretched. Hold for 10-30 seconds, repeat twice and switch sides.
- Achilles Tendon Stretch – Stand facing a wall with one leg in front and the other behind. Both feet stand with the entire sole of the foot on the floor. Without lifting your feet off the floor, shift your weight forward toward the wall until tension is felt throughout your calf; Hold for 10-30 seconds, then relax. Repeat twice and switch legs.
Permitted and prohibited sports
Swimming and kayaking are allowed.
In the case of mild plantar fasciitis, cycling is allowed if it does not cause pain, the foot should be supported as far back as possible.
Running and jumping sports are not permitted.
Surgical intervention for plantar fasciitis
Surgery is not a common treatment for plantar fasciitis, but in some cases surgery can be an option when conservative treatments are ineffective.
The surgical procedure is called “plantar fascia release” and consists of a partial incision in the sole of the foot to relieve the pressure on the tissues.
Possible complications include infection , flat feet (when the surgeon incises more than 50% of the tendon plate), worsening of symptoms, damage to small, nearby nerves, or rupture of the tendon plate.
What are the recovery times? The healing prognosis
Plantar fasciitis can take a long time to heal, lasting more than a year.
If the ailments in the acute phase are properly treated, recovery can occur within a month.
- Plantar Fasciitis, Pain, Symptoms and Diagnosis
- Exercises for back pain
- Therapy for Achilles tendonitis