[Tip] If you have symptoms of plantar fasciitis, catch it early~

While reading health-related articles, I realized that there are more people suffering from plantar fasciitis than I thought, so this time I think I'll write about plantar fasciitis.

I have also experienced suffering from plantar fasciitis multiple times.

When I was really into table tennis, I would play 3 hours every day, 5 to 6 times a week, or I would push myself to run on the treadmill for dieting, walking over 20,000 steps a day. After that, I was so absorbed in walking that I only wore walking shoes for a while, and I suffered greatly from plantar fasciitis. ^^;;

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Plantar fasciitis is often caused by lifestyle habits such as improper exercise methods, excessive exercise, or uncomfortable footwear. Therefore, if pain occurs, removing the cause immediately can lead to quick treatment without much difficulty.

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What is plantar fasciitis??

The plantar fascia is a thick and strong band of tissue that starts from the calcaneus, also called the heel bone, and extends forward on the sole of the foot, branching into five parts that attach to the base of the toes. It plays a crucial role in maintaining the arch of the foot, absorbing shock transmitted to the foot, and assisting in lifting the foot when bearing weight during walking. Repeated micro-injuries to this plantar fascia can cause degeneration of the collagen fibers that make up the fascia and lead to inflammation, a condition known as plantar fasciitis. It is known as a common cause of heel pain in adults.

In simple terms, plantar fasciitis is when your heel keeps pulling and hurting.

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Causes of plantar fasciitis

Structurally, flat feet, commonly called flatfoot, occur when the arch of the foot is lower than normal, and in cases of high arches (cavus deformity), there is a higher likelihood of developing plantar fasciitis. Additionally, differences in leg length, excessive pronation of the foot (a complex movement involving outward rotation of the heel and inward rotation of the ankle), contracture or weakness of the lower leg muscles can also cause plantar fasciitis. Some individuals with bony protrusions at the attachment site of the plantar fascia on the heel bone may develop plantar fasciitis. However, these anatomical abnormalities are less common causes compared to excessive use of the foot. In other words, people who usually do not exercise suddenly engaging in a large amount of physical activity, participating in long-distance marathons or jogging, performing impact exercises on hard surfaces (such as volleyball, aerobics), being overweight, standing for long periods, wearing very hard or unsupportive shoes, or wearing high heels often experience inflammation due to abnormal stress on the plantar fascia. Additionally, conditions such as diabetes and arthritis can be associated with plantar fasciitis.

[Naver Knowledge Encyclopedia] Plantar Fasciitis (Seoul National University Hospital Medical Information, Seoul National University Hospital)

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It's written very long, but to put it simply, it's a condition that can occur if you suddenly exercise excessively after not exercising at all, or even if you're someone who has been exercising regularly, doing too much. Especially for people with flat feet or very high arches, they are much more likely to develop it~~＾＾

 

My little sister-in-law has a condition called pes cavus (excessively high foot arch). As she got older, she suddenly became passionate about hiking and started climbing mountains every day, which caused her pain to become extremely severe. She couldn't give up hiking, so she eventually went to the hospital and underwent surgery, but her recovery has not been as good as expected.

In the case of plantar fasciitis, the success rate of surgical treatment is known to be between 70% and 90%, but since it can cause complications such as nerve damage, careful consideration is necessary. My sister also now regrets having the surgery.

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Anyway, if suddenly one day your heel keeps pulling and you feel as if the muscles are shrinking (making it difficult to pull your foot forward), or if you experience persistent dull pain from the heel that makes walking uncomfortable, it is most likely plantar fasciitis. It is somewhat bearable during the day when you are walking around, but the pain tends to worsen around the time you finish work.

In my case, when the pain worsened, I couldn't even pull my toes forward or perform tiptoe-like movements, making exercise impossible. Walking also became very painful, so I would walk, rest, walk, rest repeatedly.

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In the case of treatment methods, if it is severe, of course, you should go to the hospital and receive treatment.

 

Let me tell you a few good ways to improve immediately when symptoms start.

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First of all, to treat plantar fasciitis, it is most important to stop high-intensity exercise for a while.

(Of course, even if it's not high-intensity, it can be high-intensity for me, so it's important to stop the exercise you're doing for now.) Engaging in strenuous activity while in an inflamed state makes treatment much more difficult.

 

Secondly, it's about changing shoes. You can't wear heavy shoes like work boots or shoes with stiff soles!!!

You should avoid wearing shoes like heels or clogs that are too high or too low, causing you to walk with effort. Wear sneakers with a width that is not too soft or too hard, allowing your feet to rest comfortably, so you can recover quickly.

 

Thirdly, the method of foot massage.

While sitting, place your foot on the opposite knee, then wrap your thumb around the toes of the affected foot and lift them toward the top of the foot, then use the opposite hand to massage the plantar fascia.

It is recommended to hold each stretch for 15 to 20 seconds and perform about 15 repetitions of stretching at a time.

 

Fourth, after exercising or after work, please apply cold compresses using ice or a cold wet cloth.

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When inflammation persists for a long time and the condition does not improve with the aforementioned methods, treatment may include taking painkillers and muscle relaxants at the hospital, receiving injections, or other procedures. However, generally, in the early stages of pain, the methods mentioned above are usually sufficient for recovery. Ignoring the pain makes treatment more difficult and takes longer, so it is important to respond promptly in the early stages!!

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Since plantar fasciitis causes more pain than expected and significantly disrupts daily life, the best approach is to avoid it altogether.

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Prevention methods for plantar fasciitis

Maintain an appropriate weight and avoid excessive exercise.

Avoid wearing shoes that put strain on your feet, such as high heels, and opt for comfortable shoes with sufficient cushioning. Especially when running, walking, or climbing stairs, the importance of proper footwear cannot be overstated!

It is good to do enough stretching before and after exercise in everyday life.

It would be good to regularly stretch your Achilles tendon by pulling your toes forward.

 

Stretching example)

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It's a disease that can be prevented simply through good lifestyle habits, so let's all exercise healthily and live long and healthy lives~＾＾

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