What is plantar fasciitis?
Plantar fasciitis, or inflammation of the plantar band, is a very common condition affecting a large number of people worldwide and represents 10% of all foot ailments requiring treatment in Spain. This ailment can be debilitating, limiting mobility and causing significant discomfort in daily activities. However, with the right approach and the use of specific tools, it is possible to manage and relieve these symptoms effectively.
But what is the plantar band?
The plantar band is a very tough fibrous strip that acts like a ligament and connects the heel bone to the toes, forming the arch of the foot.
Plantar fasciitis is a condition involving inflammation of this plantar band. This structure is essential for maintaining the foot’s arch and absorbing impact during walking and running. When subjected to excessive strain or inflammation, it can cause sharp pain in the heel or the sole of the foot, especially when getting up in the morning or after long periods of inactivity.
What can inflame the plantar band and what does it feel like when we suffer from this ailment?
There are many factors that can increase the risk of inflammation of the thick tissue on the sole of the foot (plantar band): biomechanical overload, foot deformities (flat feet, high arch, tight Achilles tendon), unsuitable footwear (very tight, heavy, thick, inflexible, etc.) and other factors such as overweight, standing for many hours, etc.
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Symptoms of plantar fasciitis
The main symptom is pain under the heel bone, especially in the heel, particularly with the first steps after getting up in the morning or after long rest periods. Although the pain can also spread along the sole of the foot along the plantar band, it is often more intense towards the arch of the foot.
Plantar fasciitis may be accompanied by stiffness in the heel and sole, as well as tenderness to touch in the affected area. The pain tends to worsen during activities involving 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 daily activities and the quality of life of the affected person. It is important to seek proper treatment for plantar fasciitis to relieve pain and prevent long-term complications.
How can we help prevent this ailment?
Although our feet have been moving barefoot for thousands of years, in recent times our society has started using footwear with excessive cushioning, restrictive designs, wedges or heels. These shoes have deformed, damaged, and weakened the muscles of our lower limbs, weakening all the supporting muscles, intrinsic cushioning, and strength.
Strengthening our feet is key….
Regaining our stepping strength, strengthening the area near the ankle to prevent all the weight from falling on a heel with weak muscles and affecting our natural shock absorber, the plantar band, requires a gradual transition to footwear that encourages a more natural step, accompanied by the right exercises to strengthen our feet.
Strategies to prevent plantar fasciitis:
Preventing plantar fasciitis involves taking proactive measures to reduce strain on the plantar band and promote overall foot health. Here are some strategies that can help prevent this ailment:
- Use of suitable footwear: Conventional footwear squeezes and harms our feet by not allowing them to function properly. In contrast, barefoot or minimalist footwear allows greater freedom of movement and a more natural posture, reduces strain on the plantar band, and prevents injuries. Regular use promotes a more balanced distribution of weight on the feet, which contributes to overall foot health and can help prevent plantar fasciitis and pain in the sole.
- Foot strengthening: Include specific stretching and strengthening exercises for the muscles of the feet and legs in your exercise routine. This can help improve flexibility, stability, and endurance of the soft tissues and intrinsic foot muscles, thus reducing the risk of injury.
- Plantar flexion-extension, either with the foot in the air or on a curb, with the heel off the ground, using both feet and one foot.
- Circular ankle movements, clockwise and counterclockwise.
- Walking exaggerating the heel-toe motion.
- Walking on tiptoes, with toes pointing outward and also inward.
- Walking on heels, with toes pointing outward and also inward.
- Standing, slightly lift one foot and do quick flexion-extension, tapping the metatarsals on the ground.
- Walking supporting only the metatarsals.
- Running technique exercises, landing on the metatarsals and not touching the heel to the ground: pendulum steps, low skipping, high skipping, heels to the buttocks, etc.
- Use of recovery tools: Incorporate the use of rehabilitation tools into your foot care routine. These tools can help release tension in soft tissues, stimulate blood flow, and improve flexibility, thus helping to prevent plantar fasciitis.
- The massage ball can help release built-up tension, improve blood flow, increase the flexibility of the band, and reduce pain. Keeping it pressed and rolling it forward, backward, and side to side will stimulate the dense, sluggish tissue and awaken the nerve endings in the sole of the foot.
- Toe separators can help release and loosen the band.
Conclusions:
In summary, plantar fasciitis and pain in the sole can be debilitating conditions, but with the right approach and the use of suitable footwear and tools, it is possible to manage and relieve these symptoms effectively. On our website, we offer a wide range of products designed to promote the health and well-being of your feet. Discover how we can help you!