Plantar Fasciitis: Symptoms, Causes, and Natural Treatments

Doctors understand the term “plantar fasciitis” as the irritation and inflammation of the thick band that runs along the bottom of the foot (plantar fascia) from the heel bone (calcaneus) to the toes. It is usually caused by an overload.

It is usually very stressful for those affected because severely affects daily activities and especially if you run or play a sport. Women are affected more often than men, most likely by wearing high-heeled shoes.

The plantar fascia acts on the take-off of the foot during walking and ensures the transmission of force from the forefoot to the hindfoot. The function of the fascia is to stretch the longitudinal arch, align the rear and forefoot, absorb shock, and lift the arch of the foot.

What are the symptoms of plantar fasciitis?

The onset of plantar fasciitis is insidious: discomfort gradually worsens for weeks or months.

It feels burning or pain mainly on the heel. At first the discomfort appears under stress conditions, when running, for example, and then getting up in the morning and taking the first steps. This is a very common and revealing symptom of the disorder. After a short period of walking it may disappear.

Those affected often report a sharp pain and a tightness under the foot or in the heel area. Sometimes it is impossible to walk.

During sports practice, those affected they feel pain at the beginning of the effort, which decreases as warming increases. Towards the end of training, the symptoms return. Running and jumping, in particular, increase pain.

What causes plantar fasciitis?

The most common cause of plantar fasciitis is overload from running or jumping. which cause small tears in the fascia. High-risk sports include basketball, tennis and soccer, and dance. It is more likely from the age of 40. The problem it can be favored by the shortening of the Achilles tendon or by bursitis (inflammation of the synovial bags) at the insertion of the plantar fascia. being overweight and standing for long hours are risk factors for plantar fasciitis. Wearing shoes with high heels and flip-flops favors the appearance of the problem. Having the flat feet or cavus (with too much bridge) also predisposes to suffer plantar fasciitis.

What is the treatment for plantar fasciitis?

Plantar fasciitis is one of the most persistent and frustrating sports injuries. There are many treatment options. The conservative ones based on exercises, stretching, ice, etc, can cure the condition in a few months. In some cases, however, surgical intervention is necessary. If not treated properly and on time, plantar fasciitis can become a chronic condition.

1. Conservative treatment

To reduce the inflammation and pain associated with plantar fasciitis, the initial treatment is to modify sports practice. The doctor analyzes the training methods and circumstances, for example, if running on asphalt or stones, if there is an overload of effort, and changes in habits and specific exercises are suggested.

Stretching exercises for the calf and plantar muscles. They are an essential part of conservative treatment. 72% of patients improve their symptoms with stretching alone. One of them involves rolling your foot over a bottle filled with ice. Another stretch is performed by wrapping a towel around the forefoot to force the foot into passive flexion, pulling the towel up. Doctors and physical therapists recommend repeating stretching exercises about three times a day for at least ten minutes.Use shoe insoles that support and straighten the longitudinal arch.night splints They can keep the Achilles tendon stretched to reduce pain in the morning.Bandages: They can stabilize the foot and arch of the foot. They cushion the pressure on the tendon when walking, thus reducing stress and pain in the heel. A physical therapist can teach the patient how to do the bandage.Physiotherapy: Special massages on the tendon insertion relieve pain. Foot muscle training is also part of the therapy.Weight reduction: Overweight people are more prone to plantar fasciitis because the tendon is under more stress. If there is inflammation and also severe obesity, weight reduction is often part of the therapy.Ultrasonic wave therapy: It is an increasingly used technique due to its success, but the cost is high, so it is only performed in cases that do not respond to conservative treatment.Inflammatory X-ray radiation: it is useful in two out of three cases but involves exposure to potentially carcinogenic radiation.Nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce discomfort. Cortisone injections can also be used, but if repeated they increase the risk of tendon rupture.

2. Surgical treatment

In rare cases where there is no improvement after six months despite conservative measures, doctors may propose surgery. It is estimated that 5% of patients with plantar fasciitis are operated on.

After the operation, those affected wear a splint on the lower leg for about two days. After that, it is important to use a careful partial load in the first few days, with special insoles serving to provide additional relief. Physical therapy with a specific program of strengthening and stretching the foot muscles is also required.

After the sixth postoperative week, it is possible to slowly increase the running load, although only light resistance training is initially recommended. The healing process lasts at least twelve weeks, in some cases even up to a year.

3. Other treatment options

Herbal Pain Ointments They are available in pharmacies and contain active ingredients such as arnica, an alpine flowering plant with an analgesic and anti-inflammatory effect. It should be noted that these ointments contain active ingredients in low concentrations and their effect has not been clearly scientifically proven.It can be treated with castor oil and capsaicin. Castor oil stimulates the formation of collagen in particular and strengthens the structure of the tendons. In addition, it has an anti-inflammatory effect. Capsaicin is used as a pain reliever in the form of patches and ointments, especially in sports.The cold acts against pain and inflammation on the sole of the foot. Cold packs found in pharmacies and sports stores can be applied. It is most useful when applied in the initial phase of the problem.Heat is an equally useful remedy for heel pain. Like cold, it stimulates blood circulation and self-healing processes. Provides relaxation and loosens hardened tissue. Therefore, massages with warm and skin-friendly oils are very suitable as a supportive measure in the treatment of plantar fasciitis and can be performed at home.

Home and natural remedies have their limits. If symptoms persist, do not improve or even worsen, a doctor should always be consulted.

What are the chances of a cure for plantar fasciitis?

For the majority of those afflicted with plantar fasciitis, conservative treatment methods are successful and a cure is possible in 80 to 90% of cases. However, in some cases the healing process can take up to one to two years.

In 10% of cases the problem it becomes chronic due to the degeneration and thickening of the fascia. In some cases, in the opinion of the doctor, surgery can be performed that considerably reduces symptoms (80%) in 90% of patients.

Can plantar fasciitis be prevented?

Since plantar fasciitis is usually due to overloading of untrained muscles and associated tendons, doctors advise athletes to perform proper warm-ups before engaging in strenuous exercise.

Stretched muscles and tendons are less likely to swell or tear. Stretching exercises that are performed after physical training help preventatively. This also applies to activities where people run or jump a lot, either professionally or in their spare time.

Footwear is also important. Do not wear shoes with heels of more than 3 cm in height and wearing shoes with good support and cushioning for sports helps prevent inflammation of the plantar tendon.