In the foot, a thick band of elastic tissue divided into 3 bundles (called fascia) runs from the heel bone down to the base toes. These fascias 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 cartilage viscosity).
But when the fascia undergoes strong tension or an injury, it can tear on the surface. These micro-lesions cause pain in the heel (which doctors call talalgia) sharp as a burn. This is called plantar fasciitis (or aponeurosis).
Generally this pain is felt more violently when you put your foot on the ground on waking. It can also be felt keenly when getting up after a long sittingafter sporting exercise or hours spent standing.
What causes plantar fasciitis?
The causes of plantar fasciitis are multiple, but some people are more at risk:
- athletes over 40
- overweight people
- people with flat or very arched feet.
“Other risk factors are also identified, including frequent wearing of worn-out shoes or too high heels“ underlines theFrench Association of Chiropractic (AFC).
How is the diagnosis made?
On examination, the doctor highlights the pain by palpation of the foot by pressing the region of insertion of the plantar fasciitis. The diagnosis can be confirmed by ultrasound. If in doubt, he can refer you to an X-ray. This will often show the presence a heel spura sign of chronic overwork of 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: overweightinappropriate physical activity, bad posturewrong way to put on shoes… In an athlete, training is modified by offering alternatives such as cycling or swimming.
Different local pain treatments can also be recommended:
- Local care anti-inflammatories.
- The use of manual therapies (manipulations, mobilizations) in particular at the chiropractor.
- Wearing heel pads or insoles made by a podiatrist.
- Wearing a specific shoe allowing you to move without resting on the back of the foot.
How to prevent plantar fasciitis?
Practice stretches daily to make your calves and plantar fascias more flexible: stretching your fascias regularly strengthens and softens them, which reduces the tension on the heel. In case of intense pain as soon as you wake up, try to stretch your fascias before you even get out of bed.
What to do : Lying on your back, even before you 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