In the foot, a thick band of elastic tissue divided into 3 bundles (called fasciae) runs from the heel bone to the base toes. These fasciae support the muscles of the foot and the arch of the foot. They are composed in particular of water, collagen fibers (for strength), elastin (for elasticity) andhyaluronic acid (for the viscosity of the cartilage).
But when the fasciae are subjected to great strain or injury, they can tear on the surface. These micro-lesions cause pain in the heel (which doctors call talalgia) that is sharp like a burn. This is called plantar fasciitis (or aponeurosis).
Usually this pain is felt more violently when you put your foot on the ground when you wake up. It can also be felt keenly when getting up after a long sitting position, after a sports exercise or hours spent standing.
What are the causes of plantar fasciitis?
There are many causes of plantar fasciitis, but some people are at greater risk:
- athletes over 40
- overweight people
- people with flat feet or on the contrary very arched.
“Other risk factors are also identified, in particular the frequent wearing of worn shoes or too high heels“ underline l” French Chiropractic Association (AFC).
How is the diagnosis made?
On examination, the doctor shows the pain by palpating the foot by pressing the insertion region of the plantar fasciitis. The diagnosis can be confirmed by an ultrasound. If in doubt, they can refer you to an x-ray. This will often show the presence of a heel spur, a sign of chronic overwork in the fascia region.
How is it treated?
First, we try to reduce the risk factors and those that trigger the pain, to prevent its recurrence: overweight, inappropriate physical activity, bad posture, wrong way to put on… For an athlete, training is changed by offering alternatives such as cycling or swimming.
Different local pain treatments can also be recommended:
- Local care anti-inflammatory.
- The use of manual therapy (manipulations, mobilizations) in particular at the chiropractor.
- Wearing heels or soles made by a podiatrist.
- Wearing a specific shoe to move around without leaning on the back of the foot.
How to prevent plantar fasciitis?
Practice daily stretches to soften your calves and plantar fascia: stretching your fascia regularly strengthens and softens them, which alleviates the strain on the heel. If you experience severe pain when you wake up, try to stretch your fascia before you even get out of bed.
The instructions : lying on your back, even before having put your feet on the ground, stretch them by bending your ankle backwards and then forwards. Hold each position for 15 to 30 seconds. Repeat three times. Throughout the day, practice these 5 exercises regularly.
More tips on the page AFC Facebook.
Read also :
- 5 things your feet say about your health
- 5 tips to relieve the soles of the feet