You wake up, get out of bed, and the moment you put weight on your feet a pain shoots through your heel. The cause is plantar fasciitis, one of the most common complaints in orthopaedics. The condition would more accurately be called fasciosis, since it is a degenerative disorder and not an inflammatory disease. (The ending “-itis” belongs to inflammations: rhinitis, gastritis and so on.)
The plantar fascia connects the heel with the front of the foot and works as a shock absorber, holding up the natural arch of the foot as you walk, The ligaments of the foot are subject to daily “wear and tear” and to serious loads, and this is how the ligaments come to be damaged. The result is stiffness, discomfort and pain.
- Symptoms of plantar fasciitis
- Causes
- Diagnosis
- Treatment
- Prevention
- Recovery after plantar fasciitis
In most cases heel pain when walking passes with self-treatment: cold compresses, exercises and stretching, over the course of several months,
Symptoms
The main complaint associated with plantar fasciitis is pain at the bottom of the heel, and also in the lower part of the foot, closer to the middle. One foot is usually involved, but the process can develop in both.
The pain of plantar fasciitis builds up gradually. It can be dull and aching, or sharp. Some people feel a constant burning.
Fasciitis typically hurts in the morning, when you have only just taken your first steps after getting out of bed, or after sitting for a long time, or when you have been resting lying down for a while. Climbing stairs also becomes difficult because of the tension in the ligaments of the foot.
People with plantar fasciitis usually feel no discomfort during physical activity; rather, the pain comes on as soon as the activity stops.
Causes
The cause of plantar fasciitis is still not fully understood. What is known is that the greatest risk of developing plantar fasciitis is run by men and women alike between the ages of 35 and 70 who lead an active life. It occurs slightly more often in women than in men. Bouts of plantar fasciitis can also appear during pregnancy, especially in the later stages.
People who are overweight run the greatest risk of heel pain. This is directly linked to the increased pressure on the fascia of the foot, especially if you have put on the extra kilos quickly and unexpectedly. Harmful factors also include work that keeps you on your feet for long stretches — waiters, train attendants and the like.
Flat feet, a valgus foot, tight Achilles tendons and other changes in the feet are also factors that bring on heel pain when walking after sleep.
Some doctors still believe that plantar fasciitis occurs in people with heel spurs, but that is simply not so.
Diagnosis
For the purposes of differential diagnosis the specialist will carry out an examination to establish the exact location of the problem area and to make sure the pain is not the result of some other disorder.
During the examination they will check:
- how the pain changes under pressure and movement;
- whether there is redness or swelling;
- reflexes;
- muscle tone;
- coordination and balance.
You may additionally be sent for an X-ray or an MRI scan to check whether other causes of heel pain are present. A bone fracture, for example.
Treating plantar fasciitis
Home remedies for heel pain when walking after sleep include: proper rest, cold compresses, anti-inflammatory medication and a set of special exercises. It is important that the exercises and your daily physical activity neither cause nor provoke pain.
After a specialist has seen you, the following procedures may be prescribed:
- Ultrasound;
- Corticosteroid injections;
- Shockwave therapy;
- Orthopaedic products.
If the symptoms do not clear up within 9–12 months, you will be offered surgical treatment.
An addition. Essential oils
Essential oils for treating pain in the heel and the foot:
- lavender oil;
- lemongrass oil;
- eucalyptus oil;
- rose oil.
Do not forget to dilute the essential oil with a carrier oil (olive, almond, coconut…) before using it. You can use an aroma lamp (not for massage — for breathing in the beneficial vapours)) or take a bath with a few drops of aromatic oils added.
Prevention
A few simple changes to the way you live will help you avoid pain in the heel and the foot.
- Wear shoes that support the arch of the foot, and remember to replace them regularly, sports shoes in particular (for runners that means every 600–700 km of “mileage”).
- Put swimming or cycling into your schedule. Avoid overdoing it. Before training, never forget to stretch the calf muscles, the Achilles tendon and the plantar fascia.
- Keep your body weight at its best. If you are overweight, try to lose some of it, to take the load off the plantar fascia and off the joints in general.
- Come to our meetings at the Freud's Legacy club. Learn more. Take care and stay healthy!
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