how to heal plantar fasciitis quickly

how to heal plantar fasciitis quickly  is one of the most common conditions that afflicts the feet and consists of localized pain in the heel of the foot that may be present in one or both at the same time.

How To Heal Plantar Fasciitis Quickly Etics And Etiquette
How To Heal Plantar Fasciitis Quickly Etics And Etiquette

The causes of this pain are multifactorial, that is, the cause for which it occurs is not the only one, as pointed out by Bernabé López, podiatrist and member of Córdoba of the Professional College of Podiatrists of Andalusia, “in essence, what happens is an inflammation of the insertion or entheses (hence we can also be diagnosed as enthesitis) of the most important muscles of the sole of the foot. This inflammation is caused by excess tension in that area. Now, this is where different factors that cause this excessive tension come into being, ”explains López.

The most frequent causes include: Take a walk in inappropriate shoes or even barefoot on the beach.

Excessive training or running without the slightest notions of running technique. The expert points out that when it appears in athletes, we could speak of fasciosis (a degeneration and not an inflammation of the plantar fascia, but with similar symptoms).

A foot that is too flat and / or valgus, or with too much arch.

Having a shortening of the muscles of the posterior chain of the body, which in turn may be caused by genetic factors that condition the lack of elasticity or bad postures that lead to this limitation.

The symptoms of plantar fasciitis are easily recognizable and are characterized, as highlighted by the experts consulted by stabbing pain in the heel (in one or both feet) especially during the first steps of the day or those that we give to the join us after a period of rest. “This pain in each person can have a different intensity, reaching in some cases, for example, being invalidating for the development of work activity”, warns Javier Ruiz, podiatrist and member of the Governing Board of the Illustrious Official College of Podiatrists of the Valencian Community (Icopcv).

What Everyone Ought To Know About How To Heal Plantar Fasciitis Quickly

In addition, López adds that the pain is more or less intense depending on the stage we are in and the activity of the previous day. “It is not normal that the pain goes beyond the limits of the heel or that it occurs without support and it can be difficult to palpate to specify in which point of the heel the pain is,” he adds.
What can we do to treat pain?

Experts point out that the pain associated with plantar fasciitis can be very disabling, so it is essential to treat it as soon as possible.

To begin with, the vowel from Córdoba indicates that we should always start the treatment of pain, achieving a comfortable working position for the plantar muscles. “We will do a study of the footprint and the support to from there recommend some specific exercises or we will do some plantar supports. Once we manage to improve the working position of this musculature, residual pain can sometimes persist and can be eliminated with some infiltration, “he says.

Ruiz also insists on two recommendations: on the one hand, choosing the right shoe, taking into account that the heel must be present without exceeding 4-5 cm (the use of flat shoes is not recommended). “In the case of wanting a greater height, it could always be that it was compensated at the forefoot, so that the inclination of the foot is the same if one is at more or less height”, he adds.

On the other hand, he insists a lot on the need to get into the habit of stretching the twins daily, with the knee fully extended; For this there are several exercises, being one very effective using a step and letting the body weight do the work.
Once treated, can it reappear?

Yes, hence the importance of leading a healthy lifestyle and being alert in the future once the diagnosis has occurred.

“Our muscle chains have the weakness of causing fasciitis whenever they undergo a change, and even without change. Our muscles may be working awkwardly for a long time until adaptability is exceeded. From here on, inflammation can reappear due to a new cause, but it has as a target point, as a weak point, that area of ​​the heel, ”says López.

On whether it can be prevented, although prevention is complicated, Ruiz insists on maintaining an active lifestyle, avoiding as much as possible a sedentary lifestyle and therefore excess weight. “The more load we save the foot, the better.”

In order to prevent plantar fasciitis from appearing, López recommends that in the case of athletes who start the race on foot, ask the podiatrist for advice on the most appropriate type of footwear for their footprint, type of terrain and amount of kilometers provided in the training routine.

“In the same way, it will be important to put yourself in the hands of the podiatrist whenever an important change in routine is made, such as starting out in hiking, changing the race on asphalt for the race in the field or mountain and vice versa; when there is a notable increase in the number of kilometers or if you decide to change the style of running and go barefoot, with minimalist or maximalist footwear, “says López, who points out that any of these changes will intensify the work of the muscles plantar, increasing the possibility of appearance of fasciitis.

Another very important aspect that highlights the vocal of the Governing Board of the Icopcv is to stretch whenever we carry out a sports activity. “Stretching is as important an activity as sport itself; if the musculature is withdrawn, the sporting gesture may be impaired, therefore, the effort will increase and we may be more easily injured ”.

Leave a Reply

Your email address will not be published. Required fields are marked *