Plantar Fasciitis
Plantar fasciitis is a degenerative condition of the thick band of tissue (also called a fascia) at the bottom of your foot that runs from your heel to your toes. It’s the most common cause of heel pain.
The plantar fascia is a strong, fibrous attachment (similar to a ligament) that runs from your heel to the ball of your foot and your toes. It’s stretchy like a thick rubber band. The plantar fascia connects the bones in your foot together and forms the arch on the bottom of your foot.
Plantar fasciitis is extremely common. Around 1 in 10 people will develop plantar fasciitis at some point throughout their life.
Symptoms –
Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or when you get up from sitting.
Causes –
Anything that irritates or damages your plantar fascia can cause plantar fasciitis, including –
• Being on your feet all day for work.
• Playing sports.
• Exercising or working on a hard surface (like a warehouse floor or the sidewalk).
• Exercising without stretching or warming up.
• Wearing shoes that don’t support your feet well enough (like flip flops or flat, flexible sneakers).
• Walking or standing barefoot while you’re at home.
Some health conditions can cause plantar fasciitis, including:
• High arch feet.
• Flat feet.
• Obesity
Risk factors
You’re at a greater risk of developing plantar fasciitis if you –
• are between the ages of 40 and 60.
• are overweight or have obesity. This is due to the increased pressure on your plantar fascia ligaments, especially if you have sudden weight gain.
• are a long-distance runner.
• have an active job where you are often on your feet, such as working in a factory or being a restaurant server.
• have structural foot issues, such as high arches or flat feet.
• have tight Achilles tendons, which are the tendons attaching your calf muscles to your heels.
• often wear shoes with soft soles and poor arch support.
Complications –
Ignoring plantar fasciitis can result in chronic heel pain that hinders your regular activities. You’re likely to change your walk to try to avoid plantar fasciitis pain, which might lead to foot, knee, hip or back problems.
Diagnosis –
Plantar fasciitis is diagnosed based on your medical history and physical examination. During the exam, your health care provider will check for areas of tenderness in your foot. The location of your pain can help determine its cause.
Usually no tests are necessary. Your health care provider might suggest an X-ray or MRI to make sure another problem, such as a stress fracture, is not causing your pain
Treatment –
Your treatments for such irritating pain may include –
• Icing the area.
• Night splints. You wear these to stretch your calf and foot while you sleep.
• Physical therapy. Certain exercises can stretch your fascia and Achilles tendon and strengthen your leg muscles, which will make your ankle and heel more stable.
• Rest. Stop doing things that make the pain worse. This might include some types of exercise, like running or jumping.
• Supportive shoes or inserts. Shoes with thick soles and extra cushioning will make it less painful for you to stand or walk. Arch supports can distribute pressure more evenly across your feet.
• Taking pain-relieving non-steroidal anti-inflammatories (NSAIDs) like ibuprofen or naproxen sodium. You shouldn’t take these for more than a month, so talk with your doctor.
Ayurvedic Treatment
Main aim of our treatment is to normalise three dosha (bio energies) and to nourish the vitiated dhatus (tissues), also to reduce the pain and inflammation. Treatment procedures like:
• Abhyanga – oil massage on the heels
• Swedana – Fomentation, especially Ishtika Sweda
• Avagaha – Foot dip in herbal oils
• Dhara – Dripping of medicated oil.
• Poultice and Bandaging
• Agni karma – cauterization
• Rakta mokshan – blood letting
Oral medicines
• Herbal decoctions such as Rasnasaptaka Kashayam, Maharasnadi Kashayam, Gugguluthikthaka Kashayam
• Guggulu preparations like Kaishore guggulu, Yogaraj guggulu and Kanchanar guggulu
• Medicated ghee like gugguluthikthaka ghrita are useful here.
• External applications like – Pinda taila, Kottamchukadi taila, Dashanga lepa, etc.
Home Remedies
• Hot water fomentation with Himalayan salt or salt.
• Warm brick fomentation
• Alternate Hot and cold application
• Coconut oil massage
• Apply ice packs on heels
• Apply flaxseed pack on the affected area
• Wrap cabbage leaf around the heel region
• Wrap Calotropis leaf and give fomentation
• Immerse the sole in sour buttermilk
• Fomentation using castor leaves mixed with grinded coconut.
• Paste of garlic and camphor can be applied in heels
Prevention –
The best way to prevent plantar fasciitis is to avoid overusing your feet. In general –
• Stretch before and after exercise.
• Give your feet time to rest and recover after intense activity or exercise.
• Wear supportive shoes.
• Don’t walk barefoot on hard surfaces.
• Replace your sneakers every six to nine months (or after you’ve walked or run between 250 and 500 miles in them)
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