Have you ever experience stabbing pain that usually occurs with your first steps in the morning? As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.
What is planter fasciitis?
Plantar heel pain (PHP) predominantly affects sedentary middle-aged and older adults. About 4-7% of the population suffers from it. In runners, it’s considered the cause of 8% of the complaints. PHP is characterized by pain on the heel with first-step pain and pain during weight-bearing tasks; particularly after periods of rest.
Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).
- stabbing pain in the bottom of your foot near the heel.
- The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or when you get up after sitting.
- The pain is usually worse after exercise, not during it.
Your plantar fascia support the arch of your foot and absorbing shock when you walk. If tension and stress on this become too great, small tears can occur in the fascia. Repeated stretching and tearing can irritate or inflame the fascia, although the cause remains unclear in many cases of plantar fasciitis.
- Age- Plantar fasciitis is most common between the ages of 40 and 60.
- Certain types of exercise- Activities that place a lot of stress on your heel and attached tissue — ( long-distance running, ballet dancing and aerobic dance)
- Foot mechanics( Flat feet)
- Occupations that keep you on your feet
Plantar fasciitis is diagnosed based on your medical history and physical examination.
- magnetic resonance imaging (MRI)
Most people who have plantar fasciitis recover in several months with conservative treatment, including resting, icing the painful area and stretching.
Pain relievers may ease the pain and inflammation caused by plantar fasciitis.
- Stretching and strengthening exercises – stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles. A therapist might also teach you to apply athletic taping to support the bottom of your foot.
- Night splints -splint that stretches your calf and the arch of your foot while you sleep. This holds the plantar fascia and Achilles tendon in a lengthened position overnight to promote stretching.
- Orthotics- off-the-shelf or custom-fitted arch supports (orthotics) to help distribute pressure to your feet more evenly.
- Surgical or other procedures
If more-conservative measures aren’t working after several months, your doctor might recommend-Injections. Injecting steroid medication into the tender area can provide temporary pain relief.
- Maintain a healthy weight. Carrying extra weight can put extra stress on your plantar fascia.
- Choose supportive shoes( shoes with a low to moderate heel, thick soles, good arch support and extra cushioning.)
- Don’t walk barefoot
- Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging.
- Apply ice- Icing can help reduce pain and inflammation.
- Stretch your arches. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles.
By- Dr. Vaishali Dwivedi (P.T)
State Executive Board
Je, umewahi kuhisi maumivu makali ambayo kwa kawaida hutokea unapotembea asubuhi? Unapoinuka na kusonga, maumivu hupungua, lakini yanaweza kurudi baada ya muda mrefu wa kusimama au wakati unasimama baada ya kukaa. Ugonjwa wa plantar fasciitis ni nini? Ugonjwa wa kisigino (PHP) huathiri hasa watu wazima wa umri wa kati na wazee ambao hawaendi kazini. Karibu asilimia 4 hadi 7 ya watu duniani wanaugua ugonjwa huo. Katika wakimbiaji, inachukuliwa kuwa kisababishi cha asilimia 8 ya malalamiko. Ugonjwa wa PTSD una dalili za maumivu ya kisigino na maumivu ya hatua ya kwanza na maumivu wakati wa kazi za kubeba uzito, hasa baada ya vipindi vya kupumzika. Ugonjwa wa plantar fasciitis ni mojawapo ya visababishi vya kawaida vya maumivu ya visigino. Ugonjwa huu unahusisha uvimbe wa sehemu ya chini ya mguu unaounganisha mfupa wa kisigino na vidole vya miguu. - maumivu ya kuumiza chini ya mguu wako karibu na kisigino. Kwa kawaida maumivu ni mabaya zaidi katika hatua chache za kwanza baada ya kuamka, ingawa inaweza pia kusababisha kwa muda mrefu ya kusimama au wakati wewe kupata juu baada ya kukaa. - Kwa kawaida maumivu huwa mabaya zaidi baada ya kufanya mazoezi, si wakati wa mazoezi. Fascia ya mti hutegemeza upinde wa mguu wako na hufyonza mshtuko unapotembea. Ikiwa mvutano na mkazo juu ya hili unakuwa mkubwa sana, machozi madogo yanaweza kutokea katika fascia. Kuinuka na kupasuka mara kwa mara kunaweza kuchochea au kuchochea uvimbe wa fascia, ingawa kisababishi hakijulikani wazi katika visa vingi vya uvimbe wa plantar. Ugonjwa wa plantar fasciitis unaonekana zaidi katika umri wa miaka 40 hadi 60. Mazoezi ya miguu: Mazoezi ambayo huweka mkazo mkubwa kwenye kisigino na tishu zilizoambatanishwa (kukimbia umbali mrefu, kucheza dansi ya ballet na dansi ya aerobiki) - Mifumo ya miguu (Miguu ya gorofa) - Kazi ambazo zinakuweka juu ya miguu yako Plantar fasciitis hupatikana kulingana na historia yako ya matibabu na uchunguzi wa mwili. Magnetic Resonance Imaging (MRI) - Watu wengi ambao wana plantar fasciitis hupona katika miezi kadhaa na matibabu ya kihafidhina, ikiwa ni pamoja na kupumzika, barafu eneo lenye maumivu na kunyoosha. Dawa za kupunguza maumivu zaweza kupunguza maumivu na uvimbe unaosababishwa na ugonjwa wa viungo vya chini ya miguu. - Mazoezi ya kunyoosha na kuimarisha <unk> kunyoosha fascia ya plantar na tendon ya Achilles na kuimarisha misuli ya chini ya mguu. Mtaalamu wa matibabu anaweza pia kukufundisha kutumia mkanda wa michezo ili kuunga mkono sehemu ya chini ya mguu wako. - Usiku splints - splints kwamba stretches calf yako na arch ya mguu wako wakati wewe kulala. Hii inashikilia plantar fascia na tendon ya Achilles katika nafasi ya urefu usiku kucha ili kuendeleza kunyoosha. - Orthostics- off-the-shelf au custom-fitted arch inasaidia (orthostics) kusaidia kusambaza shinikizo kwa miguu yako zaidi usawa. - Upasuaji au taratibu nyingine Kama hatua zaidi za kihafidhina hazifanyi kazi baada ya miezi kadhaa, daktari wako anaweza kupendekeza - Injection. Kuingiza dawa za steroidi katika eneo lenye uchungu kunaweza kupunguza maumivu kwa muda. - Kudumisha uzito mzuri. Kubeba uzito wa ziada kunaweza kusababisha mkazo zaidi kwenye kiuno chako. - Chagua viatu vya kuunga mkono (viatu vyenye kisigino cha chini hadi cha wastani, sufu nzito, msaada mzuri wa arch na kuimarisha zaidi). - Usitembee bila miguu - Jaribu mchezo usio na athari nyingi, kama vile kuogelea au kuendesha baiskeli, badala ya kutembea au kukimbia. - Tumia barafu - Barafu yaweza kusaidia kupunguza maumivu na uvimbe. - Nyosha viuno vyako. Mazoezi sahili ya nyumbani yanaweza kunyoosha misuli ya kiuno, tendon ya Achilles, na misuli ya paja. Na- Dk Vaishali Dwivedi (P.T) Bodi ya Utekelezaji wa Jimbo