If walking starts to become painful and the soles of your feet are the problem, you should take the time to figure out what the issue is.
Plantar Fasciitis
Of course, not always, but in many cases, the pain in the bottom of the foot can be due to complications in the plantar fascia. This is a thick band of tissue that connects the heel bone (calcaneus) to the toes, creating the tension that forms the arch of the foot.
The inflammation of this tissue is called plantar fasciitis or simply: fasciitis. When the plantar fascia becomes inflamed, it can cause sharp pain in the bottom of the foot. Typically, the maximum pain occurs at the start of the morning with the first steps or after exercise. Ironically, the pain is not as sharp during physical activity, but it becomes worse after the “cool down” period.
Causes
The tissue that forms the plantar fascia is generally affected if the foot’s anatomy presents problems such as flat feet or a high arch due to overexposure of the tissue to the surface we walk on in the first case, and greater tension in the second case. If you have a regular foot arch, but frequently run or walk long distances downhill or on uneven surfaces, you are also prone to developing fasciitis due to the overload generated in the tissue.
Weight gain also contributes to the wear and tear of the plantar fascia, as does excessive tension in the Achilles tendon. The use of poorly supportive shoes or overly soft soles can also cause accelerated wear that leads to inflammation of the fascia and results in the sharp pain we know as fasciitis.
Who is most at risk?
Plantar fasciitis is very common between the ages of 40 and 60 due to wear from use. Sports and activities that put excessive tension on the heel can also lead to fasciitis, such as long-distance running, activities involving jumps, ballet, and aerobics.
It is essential to pay attention to fasciitis and begin immediate treatment to relieve symptoms and eliminate the cause of the inflammation before it worsens and leads to chronic heel pain, further complicating mobility.
Treatments
- Warm-up: Perform specific warm-ups and stretches for the bottom of the foot before physical activity (running, jumping, etc.).
- Footwear: Choosing the right footwear is also an important factor in the preventive treatment of plantar fasciitis. The shoes should be comfortable, offer adequate arch support, and provide good cushioning for impacts.
- Cryotherapy: During the first days, you can apply ice to the painful area, 3 to 4 times a day, for 10 to 15 minutes.
- Treatment with NSAIDs and painkillers: Taking ibuprofen, paracetamol, or other similar medications can help alleviate pain.
- Ultrasound application: This treatment for plantar fasciitis can be applied during the post-acute phase of the condition, 48 hours after the onset of sharp pain.
- Massages: Massages on the affected area help reduce edema and muscle spasms.
- Special insoles: The use of impact-absorbing insoles, unloading insoles, or custom insoles can help reduce pain, especially in the acute phase.
If the above techniques do not yield satisfactory results, foot surgery may be considered as a treatment for plantar fasciitis, although there are some significant risks, and the issue may not always be fully resolved by surgery.
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