What is plantar fasciitis?
It is an inflammation of the area called “plantar fascia,” this area is an area of tissue that we have in the feet, and that goes from just before the fingers, bone the part of the metatarsus of the foot, to the calcaneus area. In this article, we will look at this disease, the best shoe for plantar fasciitis, causes of the disease and how to treat it.
This area of our foot is essential for actions as basic as walking since it is responsible for protecting our toes from excessive flexion and maintaining the plantar arch. It is also responsible for managing the energy produced by walk, absorbing the impacts of our feet against the ground.
When we talk about plantar fasciitis, we talk about a topic serious enough that you don’t miss a day if you notice any of the symptoms that we will see next.
Symptoms of plantar fasciitis
The symptoms to which we must pay attention to detect that we suffer a plantar fasciitis are basically to notice pain in the internal part of the heel, this pain is especially noticeable in the morning since during the night when not walking or exercising the plantar fascia this is It shortens, and when we wake up it has a greater rigidity than it has during the day, when we have already given it activity.
You will notice that pain when you wake up and put your feet on the floor, in those first steps, you will notice it, in addition, that pain is usually accompanied by a redness of the affected area and a slight swelling of that same area.
If you are noticing these symptoms, do not wait for it to intensify and go to a podiatrist.
Are the calcaneal spur and plantar fasciitis the same?
No, and we should not confuse both ailments, formerly if it was thought that suffering from spur was the fuze for the dreaded plantar fasciitis to appear.
The most recent studies indicate that this is not necessarily the case, both ailments can be presented separately, although it is true that in specific cases the appearance of one can lead to the other, but this is not always the case, so the diagnosis and the treatment must be separated.
Who is plantar fasciitis affected primarily?
The main segment of the population affected by plantar fasciitis is usually among athletes, especially those who in their usual sports practice include long runs on hard and uniform surfaces, evidently plantar fasciitis will not appear simply because they play sports, but the force the feet, if we have not previously conducted an in-depth examination of our footprint and a bad choice of footwear can precipitate the appearance of plantar fasciitis.
Within this group, the youngest athletes are the most exposed, so it is very important before undertaking a continuous sports activity, that we go to a podiatrist and make us a study that determines in what way we step and if the use is necessary of shoes for insoles that prevent the appearance of plantar fasciitis.
Fasciitis can also appear for other reasons, such as having a too pronounced arch of the foot, having flat feet, gaining weight suddenly, or having low-quality footwear that does not properly support our foot, forcing it in this way to unconsciously carry out tensions in the plantar fascia for us.
In short, the youngest athletes are perhaps the most likely to suffer plantar fasciitis, outside this group, from the age of 45 we should also pay attention to our feet and take exquisite care when choosing our footwear, when less with the footwear that we wear more regularly, the shoes of daily use may be the ones that save us from suffering alterations in the feet, but a wrong choice of these may be the reason for the appearance of these alterations, in this case, plantar fasciitis .
Main causes of plantar fasciitis
As we have commented previously, the continued sports practice that consists of racing on hard surfaces is a clear example of risk practice for the appearance of plantar fasciitis, but there are also others.
To make it clear:
- Plantar fasciitis can appear more readily in people from 45 years approx.
- If you practice, activity is that they require an excess of tension in our feet, such as acrobatic dance, ballet, or the like can also be activities considered as causes of plantar fasciitis.
- Our plantar anatomy as it could be the cause of plantar fasciitis, even the fact of adopting an incorrect tread, whether due to laziness or mania, those bad habits that we sometimes take and that we must correct immediately, so it is essential a biomechanical study conducted by a collegiate podiatrist.
- Excess weight could also be the cause of plantar fasciitis. It is logical to think that the more we weigh, the more tension our feet must support, that together with low muscular strength, can lead to the appearance of plantar fasciitis.
- Having to work many hours standing , either in confined spaces or because you have to take great walks, postmen, for example, or shop workers, if you have to stand for many hours for your work it is essential that you choose good shoes comfortable to work, to prevent and cushion the effects of being so many hours standing can cause on your plantar fascia.
How do we prevent the onset of plantar fasciitis?
Let’s review some tips or good practices to avoid as far as possible the appearance of this annoying and painful condition that is plantar fasciitis.
These tips could be divided into two large groups of people, mainly between athletes and non-athletes, as we have seen before the causes of plantar fasciitis can be varied, now we will see how we can prevent its occurrence.
If you are an athlete …
In the same way that you go to the gym to strengthen the muscles of the chest or biceps, with your feet you must do the same, our feet are not free of muscles, so we have to strengthen them, primarily if you practice a sport such as athletics or practice dance where the feet suffer many direct impacts.
Choosing your sports shoes correctly, it is not enough to go to any large store and choose the cheapest shoes or those that are on sale at that time, if your idea is to run continuously and you will submit your feet in no small workload. For an extended period of time, it is highly recommended that the purchase of these running or cross shoes be a purchase based on the experience and knowledge of a professional in the sector, today there are many shoe stores Really expert sports, and they will surely give you the best tips to get you right in your sports shoes and help you reduce the pain in your feet.
Do not subject your feet to workloads that they are not accustomed to, that is, if you like to go jogging or are training to compete, it is of no use to give your feet a lot of load on a specific day and do nothing else. Of the week, it is better to distribute that load between several days and gradually increase while increasing the resistance of the muscles of your feet. In this way, you will be preventing the appearance of plantar fasciitis.
Very important also to favor the proper functioning of our plantar fascia is the knowledge we have about ourselves, do not throw yourself into serious training without having done a biomechanical study of your footprint , this is especially important and the visit to a podiatrist to Analyzing your way of stepping should be one of the first things you do before you start training hard.
If you are not an athlete …
Do not abuse high-heeled and extreme shoes, we already know that we all like them, that there is nothing more feminine and sexy than a high-heeled shoe, but that brings us carelessly, if you abuse the use of that type of shoe in which the inclination of the plantar area is excessive what you will be causing is an overload of that area, that over time can lead to plantar fasciitis or other types of problems.
We do not say that you do not wear heels, we only recommend that you use them with intelligence, think that the ideal heel should be 3 to 4 cm, that is the ideal height to get a great rest in all the muscle groups that affect the tread. In addition, with that small height, you will be able to stretch the Achilles tendon just as necessary.
This use of proper heel is especially important if you have a job where you spend many hours standing, or you must walk a lot on hard surfaces such as asphalt.
Nor is the use of a completely flat shoe the best to prevent the appearance of plantar fasciitis, the ideal is to have a wedge with those 2.3 or 4 centimeters high.
And whether you are an athlete or not, but you are around 45 years of age bet on quality footwear that protects you from injuries such as plantar fasciitis.
How to diagnose plantar fasciitis?
Obviously, that always falls to the podiatrist who will decide or not to prescribe orthopedic templates, but we can say that the diagnosis is quite simple to make for a medical professional.
Except in specific cases, it is usually not necessary to perform x-rays or ultrasound. The diagnosis will be based on an examination of the affected area for redness or inflamed areas. The doctor will feel the plantar area of the foot in search of bone abnormalities.
In most cases, this is enough. It can happen that if the pain is much more intense than normal, they are passed to the X-rays and ultrasound mainly to rule out other ailments.
How long can plantar fasciitis last?
Plantar fasciitis is a medical condition with a long healing process. It is also an anomaly that generates a lot of frustration in the patient since the pain in the foot can become so intense that it prevents us from taking a step.
That, you can imagine, can affect our daily lives in a direct way.
The estimated recovery time for a full recovery is usually around ten months, so it is very important to go to the podiatrist at the first warning that our feet throw.
What types of shoes to buy that prevent plantar fasciitis?
In Tarrats, we recommend that the footwear that we are usually going to wear, those shoes that are the ones we use most each season meet a series of requirements that help us keep our feet healthy and away from possible injuries or alterations that can end the appearance of plantar fasciitis, namely …
Comfortable shoes of medium / high quality, forget about inappropriate footwear, made with materials that do not perspire, synthetics will make our feet in addition to sweating more, suffer in an unnecessary way.
Make sure that the shoes you choose are not completely flat and obviously that the heel does not exceed 4 cm in height (the reasons have been explained above), get shoes, boots or ankle boots with a flat sole and an interior wedge of 3 or 4 cm can be a great option to have an intensive footwear that provides us with the perfect balance between safety and rest and helps us relieve foot pain .
The shoes you choose make sure that it is fluffy, that its inner lining, whether leather or textile, is of high quality, that its shape is anatomical to help the march of the tread, that the position of the toes is natural and that you can change the template that it brings from the factory.
The fact of being able to extract the original template will allow you to increase hygiene in footwear, on the one hand, eliminating bacteria that can cause a bad smell, and, above all, you can use templates for fasciitis or templates much more focused on solving other specific problems.
As for brands, in Tarrats, we are fans of brands such as Suave, Piesanto, Treinta’s Shoes or Drucker, footwear that meets all the previous points, and that will fit you depending on your style.