Plantar Fasciitis: The Ankle’s Cry for Help

Plantar Fasciitis: The Ankle’s Cry for Help

If you’ve ever experienced that sharp, searing pain in your heel, especially first thing in the morning, you’re probably dealing with plantar fasciitis. Let’s dive into what this pesky condition is all about and how you can give your feet the TLC they need.

What is Plantar Fasciitis?

Imagine the plantar fascia as your foot’s personal support team—like the foundation of a house. It’s a thick band of tissue running from your heel to the toes, helping support your arch and absorb shock with each step. When this tissue gets irritated or degenerates, you end up with plantar fasciitis, often marked by pain at the heel’s medial (inside) part.

Who Gets It and Why?

• Runners and Older Adults: These groups are frequent flyers for plantar fasciitis. But it’s not just about age or activity level.
• Other Risk Factors: Obesity, occupations that keep you on your feet all day, and even a bit of heel pad thinning can set the stage for this condition.

What Does It Feel Like?

• Morning Pain: That sharp pain when you first step out of bed? Classic symptom. It’s often worst with those first few steps.
• Long Standing: If you’ve been on your feet for a while, or even sitting too long, the pain can come back with a vengeance.
• Relief and Recurrence: Sometimes the pain eases up during activity but tends to ramp up as the day goes on.
• Reproduced Pain: If you push your foot into a dorsiflexion (toes up, heel down) and feel that familiar pain, it’s a sign.

What Causes This Foot Fiasco?

• Foot Mechanics: High arches (pes cavus) or flat feet (pes planus), and poor ankle flexibility can mess up your gait and lead to plantar fasciitis.
• Muscle Tightness: Tight calves and other posterior leg muscles can change the way you walk, causing extra stress on the plantar fascia.

How Can Physiotherapy Help?

• Massage and Inserts: Deep friction massage, shoe inserts, and night splints can provide some much-needed relief.
• Stretching and Strengthening: Work on stretching your plantar fascia, Achilles tendon, and calf muscles. Prefabricated silicone heel inserts can also be a game-changer.
• Shockwave Therapy: If you’re looking for something a bit more high-tech, shockwave therapy has shown promising results.

Self-Help Tips: DIY Relief

• Ice and NSAIDs: Apply ice after activity and consider nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief.
• Footwear Matters: Invest in supportive shoes and avoid going barefoot, especially on hard surfaces.

When to Call in the Pros

Surgery is rarely needed, but if you’ve been battling plantar fasciitis with conservative treatments for 6 to 12 months and still aren’t seeing relief, it might be time to consider surgical options. Always consult with a healthcare professional to determine the best course of action.

So, if your feet are staging a protest, remember—help is available. With the right treatment plan and a little patience, you can kick plantar fasciitis to the curb and get back to doing what you love!

References:

1. Mørk M, Soberg HL, Hoksrud AF, Heide M, Groven KS. The struggle to stay physically active—A qualitative study exploring experiences of individuals with persistent plantar fasciopathy. J Foot Ankle Res. 2023 Apr 15;16(1):20