The Ultimate Guide to Plantar Fasciitis Treatment

Understanding Plantar Fasciitis

Plantar fasciitis is a common foot condition that involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes.

Causes of Plantar Fasciitis

Plantar fasciitis can be caused by a variety of factors, including overuse, wearing improper footwear, having high arches or flat feet, and sudden weight gain. It is often associated with activities that involve prolonged standing or walking, such as running, dancing, or working on hard surfaces.

Symptoms of Plantar Fasciitis

The most common symptom of plantar fasciitis is heel pain, especially in the morning or after long periods of rest. The pain typically improves with activity but may worsen as the day progresses. Other symptoms include tenderness, swelling, and stiffness in the bottom of the foot.

Treatment Options

Effective plantar fasciitis treatment aims to reduce pain, inflammation, and promote healing. Treatments may include:

• Rest and Ice: Resting the foot and applying ice packs can help reduce inflammation.
• Stretching Exercises: Stretching the calf muscles and plantar fascia can improve flexibility and reduce pain.
• Supportive Footwear: Wearing shoes with good arch support and cushioning can help alleviate pressure on the plantar fascia.
• Orthotic Devices: Custom orthotic inserts can provide additional support and alignment to the foot.
• Physical Therapy: Working with a physical therapist can help improve strength, flexibility, and biomechanics.
• Injections: Corticosteroid injections may be recommended for severe cases to reduce pain and inflammation.
• Surgery: In rare cases where conservative treatments fail, surgical interventions may be considered.

Prevention

To prevent plantar fasciitis or reduce the risk of recurrence, you can take the following measures:

• Wear supportive and properly fitting footwear.
• Avoid high-impact activities on hard surfaces.
• Maintain a healthy body weight.
• Stretch regularly before and after physical activity.
• Listen to your body and rest when needed.

Consult with Hello Physio Singapore

If you are experiencing persistent heel pain or suspect plantar fasciitis, it is important to seek professional help. At Hello Physio Singapore, our team of experts in Health & Medical, Sports Medicine, and Physical Therapy can provide personalized assessment and treatment plans to help you recover and stay active.