Plantar fasciitis is felt as a pain around the heel and arch of the foot. It can be felt as a discomfort or sharp pain in the heelon weight bearing especially after a rest period. As a person gets older, the fascia becomes less elastic. The heel pad becomes thinner and loses the capacity to absorb as much shock. There may be some swelling, small tears or bruises in the plantar fascia with the pounding force on the heel. Plantar fasciitis can also be a result of overuse in activities such as long-distance running, basketball, ballet dancing or dance aerobics. It settles down quickly if treated early and given enough rest, but may become worse and chronic if initial symptoms are ignored.
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To reduce the pain of plantar fasciitis, try these self-care tips:
1. Standing calf (gastrocnemius) muscle stretch:
2. Seated calf stretch:
3. Soleus Stretch:
4 . Stretching the deep foot flexors
5. Towel lifts
These are some of the ways in which plantar fasciitis can be managed. You can consult one of our SingaporePhysiotherapistif you continue to suffer from heel pain or if you need assistance with the exercises to take care of your heel pain. Call us for an appointment or send your queries to: info@physioasia.com