What is Plantar Fasciitis or Runner’s Sole

Plantar fasciitis is one of the most causes of sole and heel pain. The plantar fascia is the flat band of tissue ligament that connects your heel to your toes. It supports the arch of the foot. So if you strain your plantar fascia, it gets swollen, weak, inflamed and irritated. Then your heel or bottom of your foot hurts when your stand or walk,
Plantar fasciitis is prevalent in middle-aged people. It also transpires in younger people who are on their feet a lot, like athletes or officers, it can happen in one foot or both feet.

What Causes Plantar Fasciitis?
Plantar fasciitis is generated by straining the ligament that supports our arch. Continual strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

Your feet roll inward too much, and you walk (excessive promoation_
You have high arches on or flat feet
You walk, run or stand for long stretches of time specifically on hard surfaces.
You are overweight.
You wear shoes that do not fit well or worn out
You might Achilles tendons or calf muscles

What are the Symptoms of Plantar Fasciitis

The Majority of individuals with Plantar fasciitis have pain when they take their initial steps after they wake up and get out of bed, or they have been sitting for a long time. You may potentially have less stiffness and pain after the first few steps. However, your foot may hurt more as the day continues. It may hurt the greatest when you climb stairs or after you stand for a long period.

If you have foot pain at night, you may have different problems, such as nerve damage from tarsal tunnel syndrome or arthritis.
How is Plantar fasciitis diagnosed?
Your physician will check your feet and watch you stand and walk. He or she will ask your questions about the following:

Your past health, including that illnesses or injuries you have had.
Your symptoms, such as where the pain is and what time of your foot hurt the most.
How active you are and what types of physical activities are you doing?
Your doctor may also take an X-ray of your foot if he/she suspects a problem with the bones within the such as a stress fracture

Treatments for Plantar Fasciitis?

No single treatment works best for every single person who suffers from plantar fasciitis. However, there are many ideas that you can try to help your foot get better.

Give your feet a rest. You can cut back your movements that make your foot hurt. Try not to walk or run on hard surfaces.
To decrease pain and swelling try putting ice on the sole or heel of the foot. You can take over the counter pain reliever such as Advil or Motrin ibuprofen or naproxen (such as Aleve).
You should do toe stretches several times a day especially when you first get up in the morning. You can do towel stretches; you pull on both end of a rolled towel that you place under the ball of your foot.
You should get a new pair of shoes. Find shoes with good arch support and a cushioned sole. Alternatively, try heel cups or shoe inserts (orthotics). Use them in both shoes, even if only on foot hurts.

Anatomy of the Foot

If these treatments are not effective, your doctor may recommend splits that you ear at not. Shots of medicine such as steroid injection in the heel. You presumably will not need surgery. Doctors only recommend it for people who still have pain after trying other treatments for 6-12 months. A steroidal or cortisone injection sometimes can work in conservative measures it may relieve pain for people for several weeks but does not always correct the problem, It is not always successful and may too sore to have the procedure. Steroids work by reducing inflammation. Sometimes two to three injections and tried over a period of weeks if the first is not successful. Steroid injection do carry some risk including tearing or rupture of the plantar fascia.

Extracorporeal shock-wave therapy
In extracorporeal shock-wave therapy, a device is used to deliver high -energy sound waves through your skin to the sensitive area on your foot. It is not understood exactly how it works but is thought that it might stimulate healing of your plantar fascia. One or more session of treatment may be needed.
This procedure appears to be safe, but it is uncertain how well it works. This si mostly because of the lack of large, well-designed clinical trials. You should have a full discussion with your doctor about the potential benefits and risk.
In studies, most individuals who have had extracorporeal shock-wave therapy have limited in the way of problems. However, possible problems that can occur involve pain during treatment. Skin reddening, and swelling of your foot or bruising. Another possible problem could include the condition growing worse due to the rupture of your plantar fascia or damage to the tissues in your foot. More study into extracorporeal shockwave therapy for plantar fasciitis is needed.

How long does it take for the pain to go away?

Plantar fasciitis is most often occurs because of injuries that have occurred over time. With treatment, you have less pain within a few weeks. However, it may take time for the pain to go away entirely. It may take a few months to a year.
Stay with your treatment. IF you do not, you may have persistent pain when you stand or walk. The earlier you start treatment, The sooner your feet will stop hurting.

Exercises to help Plantar -fasciitis

  • The regular and gentle stretch of your Achilles tends, and plantar fascia may help ease your symptoms. This is due to the fact most people with plantar facilities have a slight tightness of their Achilles tendon. If this is the case, it serves to pull at the back of your heel and has a knock-on effect of keeping your planter fascia tight. Also during sleep, the plantar fasciitis tends to tighten up overnight while you are asleep – possibly leading to the most pain being in the morning when you wake up, By exercising you may able to loosen up the tendons and fascia gently above and below your heel. Your doctor may refer you to see a physiotherapist for exercise instructions.
  • The following exercises cane be done with or without shoes, can be used to help treat plantar fasciitis.
    Stand about 40cm away from the way and put both hand son the wall at shoulder height feet slightly apart, with one foot in front of the other one. Bend your front knee but keep your back knee straight and lean in towards the wall to stretch. You should feel your calf muscle tighten up. Keep this position for several seconds then you can relax. Do this for about ten times then switch to the other leg. Now repeat the same exercise for both legs, but this time, you should bring your back foot forward somewhat so that your back knee is slightly bent.
  • Lean against the wall as before, keeping the position, relax and the repeat ten times. Before switching to the other leg. You should do this exercise routine twice a day.
  • Stand on the bottom step of some stairs with your legs slightly apart and with your heels just the end of the steps. Hold the stair rails for support. Lower your heels, maintaining straight knees. Again you should observe and feel the stretch in your calves. Keep the position for 20-60 seconds. Then relax. Repeat six times. Try to do this exercises twice a day.
  • Sit on the floor with your legs out in front of you. You can loop a towel around the ball of one of your feet. With your knee straight, pull your toes toward your nose. Hold the posture for 40 seconds and repeat three times. Repeat about ten times. Try to do this exercise five to six times a day.
    For this exercise, you need something such as a rolling pin or a drinks can. While sitting in a chair. Put the object underneath the arch of your foot. Roll the arch of your foot over the object in various directions. Conduct this exercise for a few minutes on each foot at least twice a day. This exercise is best done without wearing shoes.