In the feet there are 26 bones, and over 33 joints that all have varying degrees of flexibility.
Plantar Fasciitis is the most common cause of pain and discomfort in the bottom of the foot, around the heel and arch, as it results from inflammation of the site where the fascia (a band of fibrous tissue) connects to the underside of the heel bone. With the calf muscle, the fascia creates a system around the heel that maintains the arch of your foot, and pain from plantar fasciitis is linked to damage to this connection point.
It can affect anyone, but it's especially frequent for people who suffer from inflammatory arthritis, obesity, or those who wear shoes with inadequate foot support. The mechanics of the foot also play a role, as plantar fasciitis is more likely to develop in people with abnormal walking patterns or arch structures (a ‘flat foot' or high arch) – both affect weight distribution when upright and place stress on the fascia. It's a common complaint for active sportspeople - runners in particular - due to the constant stress placed on the heel and attached tissue.
Time to Read
- What causes plantar fasciitis?
- Spotting symptoms
- How to self-manage it
- When to seek medical treatment
"Plantar Fasciitis is the most common cause of pain and discomfort in the bottom of the foot, around the heel and arch." This blog suggests several pain management methods...
How to spot the symptoms
The pain is often described as sharp and stabbing and is usually at its worst in the morning or after a period of sedentariness like standing or rising from sitting. Sufferers of plantar fasciitis may also have difficulty raising their toes from the floor when the foot is flat on the floor.
Often the pain will subside during exercise and with use of the affected foot but return once you have rested.
What can you do about it?
It is possible - even recommended - that you treat the symptoms yourself at home, using exercise, rest and some other tools. Research has shown that one cause of plantar fasciitis is the shortening of the Achilles tendon, which can be lengthened with exercises.
The CSP (The Chartered Society of Physiotherapy) has compiled a list of exercises that are recommended for plantar fasciitis, which is available as a pdf here .
Most symptoms can be eased by finding footwear that is more comfortable, supportive and roomy. Padded soles to support the arch can also help, and if you are a runner or your job involves being on your feet for long periods it's worth searching for more supportive shoes for everyday use - high heeled or slip-on pump shoes should be avoided.
If you wish to treat or manage the pain with medication, over-the-counter painkillers like paracetamol and ibuprofen can help when taken regularly and at the correct dosage, doing so will allow you to continue to exercise the foot. Ibuprofen should however be avoided within the first 48 hours. As the issue stems from inflammation, it's also helpful to massage anti-inflammatory cream directly onto the painful area as both the massaging motion and the cream will relieve some of the pain.
When to seek medical treatment
The NHS recommends that you seek medical advice from your GP if the pain shows no sign of improving after two weeks.
Doctors or physiotherapists may offer you a steroid injection to reduce swelling, but it's sensible to exhaust other avenues of treatment first.
How KYMIRA® Can Help
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Mifupa ya miguu ni 26 na viungo zaidi ya 33 vinavyoweza kubadilika kwa kiwango tofauti. Ugonjwa wa plantar fasciitis ni sababu ya kawaida ya maumivu na usumbufu chini ya mguu, karibu na kisigino na arch, kama matokeo ya uvimbe wa tovuti ambapo fascia (mwisho wa tishu nyuzinyuzi) inaunganisha na sehemu ya chini ya mfupa wa kisigino. Kwa kutumia misuli ya kiuno, fascia huunda mfumo wa kuunganisha kiuno na kiuno cha mguu, na maumivu ya plantar fasciitis yanahusiana na uharibifu wa sehemu hii ya muunganisho. Inaweza kuathiri mtu yeyote, lakini ni ya kawaida kwa watu wanaosumbuliwa na ugonjwa wa arthritis, unene wa kupita kiasi, au wale wanaovaa viatu vyenye msaada duni wa miguu. Mifumo ya miguu pia hucheza jukumu, kwani plantar fasciitis ina uwezekano mkubwa wa kuendeleza kwa watu wenye mifumo isiyo ya kawaida ya kutembea au miundo ya arch (mguu wa gorofa au arch ya juu) - zote mbili huathiri usambazaji wa uzito wakati wa kusimama na kuweka mkazo kwenye fascia. Ni malalamiko ya kawaida kwa wanariadha wenye bidii - hasa wakimbiaji - kwa sababu ya mkazo wa daima unaowekwa kwenye kisigino na tishu zilizoambatanishwa. Wakati wa Kusoma - Ni Nini Kinachosababisha Ugonjwa wa Fastiitis ya Mti? "Ugonjwa wa ""plantar fasciitis"" ni ugonjwa wa kawaida wa miguu na miguu." "Blog hii inashauri mbinu kadhaa za usimamizi wa maumivu: ""Ugonjwa mara nyingi huelezwa kama mkali na kuumiza na kwa kawaida ni mbaya zaidi asubuhi au baada ya kipindi cha kukaa kama kusimama au kusimama kutoka kwa kukaa." Watu wanaopatwa na ugonjwa wa plantar fasciitis wanaweza pia kuwa na ugumu wa kuinua vidole vya miguu kutoka sakafuni wakati mguu uko tambarare kwenye sakafu. Mara nyingi maumivu yatapungua wakati wa mazoezi na kwa kutumia mguu ulioathiriwa lakini yatarudi mara tu utakapopumzika. Unaweza kufanya nini kuhusu jambo hilo? Inawezekana - hata inapendekezwa - kwamba wewe mwenyewe utende dalili nyumbani, ukitumia mazoezi, mapumziko na vifaa vingine. Utafiti umeonyesha kwamba moja ya sababu za ugonjwa wa plantar fasciitis ni kufupishwa kwa tendon ya Achilles, ambayo yaweza kupanuliwa kwa kufanya mazoezi. CSP (The Chartered Society of Physiotherapy) imepanga orodha ya mazoezi ambayo yanapendekezwa kwa plantar fasciitis, ambayo inapatikana kama pdf hapa. Dalili nyingi za ugonjwa huo zaweza kupunguzwa kwa kuvaa viatu vyenye starehe, vinavyotegemeza, na vyenye nafasi. Vipande vya miguu vilivyo na vitambaa vinavyounga mkono upinde wa mgongo vinaweza kusaidia pia, na ikiwa wewe ni mkimbiaji au kazi yako inahusisha kuwa juu ya miguu yako kwa muda mrefu, inastahili kutafuta viatu vya msaada zaidi kwa matumizi ya kila siku - viatu vya juu vya visigino au viatu vya pampu vinapaswa kuepukwa. Ikiwa unataka kutibu au kudhibiti maumivu kwa dawa, dawa za kupunguza maumivu kama vile paracetamol na ibuprofen zinaweza kusaidia wakati unachukuliwa mara kwa mara na kwa kipimo sahihi, kufanya hivyo kutakuruhusu kuendelea kufanya mazoezi ya mguu. Ibuprofen inapaswa kuepukwa kwa muda wa masaa 48 ya kwanza. Kwa sababu ya upungufu wa misuli, ni muhimu kuingiza cream ya anti-inflammatory kwenye eneo la maumivu, kwa sababu pigo la mgongo linaweza kupunguzwa. Wakati wa kutafuta matibabu NHS inapendekeza kwamba utafute ushauri wa daktari kutoka kwa daktari wako wa jumla ikiwa maumivu hayaonyeshi ishara ya kuboresha baada ya wiki mbili. Madaktari wanaweza kukupa sindano ya steroids ili kupunguza uvimbe, lakini ni busara kutumia njia nyingine za matibabu kwanza. Jinsi KYMIRA® Inavyoweza Kusaidia Soksi Zetu za Infrared zimethibitishwa kusaidia kupunguza maumivu ya mguu ya muda mrefu. Ikiwa ni tatizo la muda mfupi kama vile kupona kutoka kwa jeraha, au kitu cha muda mrefu kama vile plantar fasciitis. Kwa kuongezea teknolojia yetu ya infrared ya Kynergy, soksi zetu zina msaada mwepesi wa arch ili kutoa fit ya faraja kukusaidia siku kwa siku. Bidhaa zetu kutoa msaada, compression na faraja kwa kuvaa - lakini pia huongeza mzunguko wa damu, kupunguza maumivu na hupunguza tukio la jeraha.