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The plantar fascia, or arch tendon, is a dense posse of conjoining muscle that go from the heel to the facade of the foot. The plantar fascia is made of three distinct parts: medial, central, and lateral bands. The central band is the densest as well as sturdiest, plus is the portion most likely involved in plantar fasciitis pain. In normal function the plantar fascia acts as a shock absorber and support mechanism for the bend of the foot. During gait, or movement, the plantar fascia acts like a coil to preserve energy as well as provide propulsion. Tension increases while the foot is on the ground to store the energy and is then released during toe-off to help with acceleration.
Plantar Fasciitis literally means inflammation of the plantar fascia, but most cases are more degenerative changes rather than inflammatory ones. A new term being made use of to precisely define the condition is plantar fasciosis. The condition accounts for around 10% of runner related injuries and is twice as predominant in women as in men. Because of this high incidence in runners, microtrauma from repeated stress is believed to be the primary base cause.
Causes are often multifaceted and can range from biomechanical (poor form) to cellular (poor diet) and any combination of the possibilities in between. Actions, like, running, bearing significant amounts of weight for long periods of time, jumping, and dancing can all cause repeated stress along the plantar fascia — especially at the junction with the heel. Those who damaged foot wears, who have abnormal foot structure wear poorly fit or, pronate or are overweight, are at greater risk of developing plantar fasciitis. Heel spurs to the side of the toe of the heel are often the result of long term plantar fasciitis, but heel spurs on the back of the heel are a separate condition.
Training errors are also primary causes. Rapid increases in activity amount or period, abrupt addition of explosive movements or hill workouts, or a change to running on extremely hard surfaces can all be mistakes that cause plantar fasciitis. Using appropriate footwear and adjusting the training over time is highly recommended, with diligently stretching the plantar fascia and calf muscles throughout new activity. Athletic shoes lose their cushion rapidly with intense activity and should be changed often to maintain healthy movement.
Tightness in the muscles of the calf or the Achilles tendon can greatly exacerbate or promote plantar fasciitis. Weak or imbalanced foot as well as leg muscles, and the aging process can all be additional factors.
Pain is almost always felt on the heel’s base and most often along the arch of the foot. Most individuals report that pain in worst with the few steps in the morning or after long periods of inactivity. Pain is generally made worse by walking barefoot on hard surfaces, walking up stairs, sprinting, or spending long periods of time standing. Often it is difficult bending down or bringing the toes to the shin and longtime sufferers who remain active without treatment often have accompanying knee and hip pain. Taking weight off the foot usually relieves pain. However, symptoms return when the foot is once more put underneath weight.
Using KT Tape for this condition has shown tremendous results in alleviating pain and promoting the remedial procedure. KT Tape provides comfortable and conformable support for the arch serving to ease the foot and reduce inflammation. Reduced activity, stretching the calves, massage therapy, loss of weight in overweight individuals, foam rolling, ice, and NSAIDs can all serve to help alleviate symptoms and treat plantar fasciitis. Stretch the plantar fascia as well as calves prior to sleeping and before getting out of bed.
Additional recommendations include:
- Wear appropriately fit shoes with the appropriate support
- Stretch well prior to exercise
- Avoid hard surfaces
- Ice after activity
- Seek conservative wellness care
- Avoid long periods of standing still
- Implement multiple activities for cardiovascular exercise, like, cycling, rowing, swimming, etc