What is plantar fasciitis?

Plantar fasciitis or inflammation of the plantar fascia is a very common condition affecting a large number of people around the world and in Spain it represents 10% of all foot pathologies requiring treatment. This condition can be debilitating, limiting mobility and causing significant discomfort in daily activities. However, through the right approach and the use of specific tools, it is possible to manage and alleviate these symptoms effectively.

But what is the plantar fascia?

The plantar fascia is a very strong fibrous band that acts like a ligament and connects the heel bone to the toes, creating the arch of the foot.

Plantar fasciitis is a condition that involves inflammation of this plantar fascia. This structure is critical for maintaining the arch of the foot and absorbing shock during walking and running. When overstressed or inflamed, it can lead to acute pain in the heel or bottom of the foot, especially when getting up in the morning or after prolonged periods of inactivity.

What can cause inflammation of the plantar fascia and what does it feel like to have this condition?

There are many factors that can increase the risk of inflammation of the thick tissue of the sole of the foot (plantar fascia): Biomechanical overload, Foot deformities (flat feet, high plantar arch, tight Achilles tendon), Inappropriate footwear (very restrictive, heavy, thick, inflexible, etc.) and other factors such as being overweight, spending many hours standing, etc.

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Symptoms of plantar fasciitis

The main symptom is pain under the calcaneus and pronounced in the heel, especially with the first steps after getting up in the morning or after prolonged periods of rest. Although the pain can also extend along the bottom of the foot along the plantar fascia, often more intense towards the arch of the foot.

Plantar fasciitis may be accompanied by stiffness in the heel and sole of the foot, as well as tenderness to touch in the affected area. The pain tends to worsen during activities that involve standing or walking, especially on hard or uneven surfaces.

These symptoms can vary in intensity depending on the severity of the condition and can significantly interfere with the affected person's daily activities and quality of life. It is important to seek proper treatment for plantar fasciitis to relieve pain and prevent long-term complications.

How can we help prevent this condition?

Although our feet have been moving barefoot for thousands of years, in a recent period of our society we have started to use shoes with excessive cushioning, restrictive designs, wedges or heels. These shoes have deformed, deteriorated and weakened the muscles of our lower limbs, weakening all the supporting muscles, intrinsic cushioning and strength.

Strengthening our feet is key….

Regaining our strength in our steps, strengthening the area around the ankle to prevent all the weight from falling on a heel with weak muscles and affecting our natural shock absorber, the plantar fascia, requires a gradual transition to footwear that encourages a more natural step, accompanied by the appropriate exercises to strengthen our feet.

Strategies to prevent plantar fasciitis:

Preventing plantar fasciitis involves taking proactive steps to reduce stress on the plantar fascia and promote overall foot health. Here are some strategies that can help prevent this condition:

• Wearing proper footwear: Conventional footwear constricts and strains our feet by preventing them from functioning properly. In contrast, barefoot or minimalist footwear allows for greater range of motion and a more natural posture, reduces tension on the plantar fascia and prevents injuries. By wearing it regularly, a more balanced distribution of load on the feet is promoted, which contributes to overall foot health and can help prevent plantar fasciitis and pain in the sole of the foot.

• Foot strengthening: Incorporate specific stretching and strengthening exercises for the muscles of the feet and legs into your exercise routine. This can help improve the flexibility, stability and strength of the soft tissues and intrinsic muscles of the foot, thereby reducing the risk of injury.

• Plantar flexion-extension , either with the foot in the air or on a curb, with the heel unsupported, with two feet and one foot.
• Circular ankle movements , clockwise and counterclockwise.
• Walking with an exaggerated heel-to-toe gesture.
• Walk on tiptoe , with your toes pointing outwards and also inwards.
• Walk on your heels, with the tips of your feet pointing outwards and also inwards.
• Standing, we slightly raise one foot and do rapid flexion-extension, tapping the metatarsals on the ground.
• Walking supporting yourself only on the metatarsals.
• Running technique exercises , landing on the metatarsus and without touching the ground with the heel: pendulum movements, low skipping, high skipping, heels to the glutes, etc.

• Use of rehabilitation tools: Incorporate the use of rehabilitation tools into your foot care routine. These tools can help release tension in soft tissues, stimulate blood circulation, and improve flexibility, thus contributing to the prevention of plantar fasciitis.
• The massage ball can help release built-up tension, improve blood circulation, increase fascia flexibility, and reduce pain. By holding it and rolling it back and forth and from side to side, you can stimulate the dense, dormant tissue and awaken the nerve endings on the sole of your foot.
• Toe separators can help release the fascia and loosen it up.

Conclusions:

In short, plantar fasciitis and pain in the sole of the foot can be debilitating conditions, but with the right approach and the use of specific footwear and tools, it is possible to effectively manage and alleviate these symptoms. On our website, we offer a wide range of products designed to promote the health and well-being of your feet. Find out how we can help you!