What is Plantar Fasciitis?

Plantar fasciitis is a stabbing pain in your heel when you take your first steps in the morning. The plantar fascia is a thick band of tissue, rather like a ligament, which connects your heel to your toes. When this tissue becomes inflamed, each step you take initially can be painful. The plantar fascia also supports the arch of your foot, acting like a shock absorber, and it helps to stabilise your foot. It can occur in one foot or both feet.

Is plantar fasciitis common?

Approximately one in ten people will get plantar fasciitis at some point in their life. It is most common between the ages of 40 and 60 years, and more women than men get it. ¹

What are the causes of plantar fasciitis?

Plantar fasciitis is caused by too much pressure on this band of tissue which runs along the sole of the foot. Risk factors for plantar fasciitis include:

• Being flat footed or having high arches in your feet
• Carrying too much weight, which puts pressure on this tissue
• Undertaking high impact exercises such as running
• Spending a lot of time on your feet
• Wearing poorly fitting, unsupportive shoes or trainers
• Tight leg muscles, including the Achilles tendon, which can affect how you walk

Symptoms of plantar fasciitis 

The main symptom of plantar fasciitis is a sharp stabbing pain on the heel, and sometimes this pain can spread into the arch of the foot. It is often worse first thing in the morning as you take your first steps. It usually feels worse if you walk barefoot and gets better if you rest your foot.

Is leg pain common with plantar fasciitis?

Can plantar fasciitis cause leg pain?  The answer is yes, though this is not the primary symptom. Although the pain with plantar fasciitis is associated with the heel and the arch, this often results in the person having to change how they walk, which subsequently results in leg pain. It may be that the calf and shin muscles must work harder to stabilise the foot, resulting in pain, or a shift in the weight to avoid heel pain may overwork the lower leg muscles, resulting in leg pain. 

Plantar fasciitis can affect the whole body because the changes in movement can create a series of alterations in the entire musculoskeletal system. Many people experience knee pain, lower back pain, and sometimes upper back pain and tension in the neck.

How do you treat plantar fasciitis?

In most instances, you can help yourself to manage the pain of plantar fasciitis unless the symptoms are severe. Natural pain relief is always a good option, such as taking DoSe Turmeric Curcumin C3 Complex.  Curcumin, one of the active compounds in turmeric root, displays potent anti-inflammatory properties and this can help to reduce heel pain and any swelling. It minimises the stomach and liver strain linked to the long-term use of over-the-counter painkillers such as paracetamol and ibuprofen. DoSe Turmeric Curcumin C3 Complex contains curcumin and two other curcumin type compounds, all known for their pain-relieving benefits. 

I would also recommend the use of Ancient Magnesium Oil Ultra spray to the underside of the foot and to the Achilles tendon and the calves. This is because magnesium works locally to relax muscles and soft tissues and helps to calm the nerves that send signals of pain. MSM, also known as organic sulphur, is another anti-inflammatory found in the spray, but it is also a cell fortifier, meaning that it may help with the repair of the microtears in the plantar fascia. I suggest spraying this magnesium oil and then massaging the oil into the skin for a few minutes.

Self-care tips for managing plantar fasciitis:

You can certainly help to encourage the healing of this tissue, and self-care tips include:

• Avoid standing for long periods of time
• Rest your foot as much as possible
• Try exercising your plantar fascia, Achilles tendon, and calf muscles twice a day.
• Apply ice compress when painful. Do this for twenty minutes two or three times a day
• Use arch supports and heel pads
• Do not wear high heels, flip-flops, or sandals without back support
• Do not walk barefoot
• Aim to lose weight if you are overweight

Is plantar fasciitis curable?

For the majority, plantar fasciitis is a temporary condition which can be treated and usually heals within ten to twelve months. The recovery may be sooner, depending upon reducing activities that can cause inflammation of this tissue such as excessive walking, running, and wearing tight footwear. 

However, if your symptoms persist, then go and see your GP or a podiatrist, especially if the symptoms are not getting better after a few weeks of self-care measures. You may need foot supports or splints, or perhaps a steroid injection if the inflammation is extensive. Surgery is usually only an option if nothing else has worked after twelve months.

REFERENCE:

1. RDaSH NHS –  Plantar fasciitis