COMMON FOOT AILMENTS
Plantar Fasciitis
Plantar Fasciitis (PF) is a degenerative syndrome and reported to be the most common cause of heel pain in adults. It is also known as painful heel syndrome, heel spur syndrome, runner’s heel, policemen’s heel, subcalcaneal pain, calcaneodynia and calcancal periostitis.
How you can ease Plantar fasciitis yourself
- Take ibuprofen or paracetamol
- Put an ice pack (or bag of frozen peas) in a towel under the heel for up to 20 minutes every 2 to 3 hours
- Wear shoes with a medium heel (2 to 3cm) – both men and women
- Gentle stretching exercises
- Try orthotics
Common causes of heel pain:
- Arthritis
- Obesity or a sudden weight increase
- Shoes with improper arch support
- Short-term, unusual physical activity, such as laying flooring, standing on ladders
- Sudden increase in physical activity, such as jogging more
- Tight calf muscles
- Walking barefoot
- Weak foot and ankle muscles
How do I treat and prevent plantar fasciitis?
Successful non-surgical treatments for plantar fasciitis begin and end with arch support. Any or all of the following treatments can help you alleviate and prevent plantar fasciitis:
- Wear cushioning insoles
- Use foot roller and roll under the arch of the foot (keep roller cold in the fridge)
- Wear arch and foot supports (for increased arch support)
- Wear ankle braces to add support to the foot
- Stretch the foot to relieve tension on the plantar fascia. You can stretch by hand or by using specific stretching aids
