If you have a hard time flexing your feet even after consistent stretching, your doctor may recommend gastrocnemius recession. Surgery can result in chronic pain and nerve damage, so it should be considered only after trying other treatment options. This is done only in cases in which pain is severe or lasts more than 6 to 12 months. Learn the right stretches to help heal and prevent plantar fasciitis. You’ll only need a few common props, like a chair and a foam roller, or even just a frozen water bottle.
Stretches for plantar fasciitis are easy to do. Remember to stretch before beginning your workouts, too. Stop and stretch while exercising to keep the pain from returning.
When you start running again, be sure to begin slowly. Swimming and other low-impact activities can let you exercise without worsening your heel pain. It’s important to take time off from certain exercises, like running, to give the plantar fascia time to heal. Stretching your calves and the plantar fascia itself helps loosen your muscles and reduce heel pain. Gentle stretches can help relieve and even prevent plantar fasciitis. If home and medical treatments don’t take care of your plantar fasciitis, the next option to consider is surgery. Side effects of this treatment can include:Įxtracorporeal shock wave therapy hasn’t been proven to be consistently effective in relieving symptoms. In this therapy, sound waves bombard your heel to stimulate healing within the ligament. If pain continues and other methods aren’t working, your doctor may recommend extracorporeal shock wave therapy. A physical therapist can show you exercises to strengthen your lower leg muscles, helping to stabilize your walk and lessen the workload on your plantar fascia. It can help stretch your plantar fascia and Achilles tendons. Physical therapy is a key part of treatment for plantar fasciitis. Nonsurgical treatment for plantar fasciitis Physical therapy Meanwhile, research suggests that an MRI can provide evidence of any thickening of the plantar fascia or swelling in the tissues.Īn ultrasound may also be useful to see if there’s any thickening, calcifications, or other issues. An X-ray or an MRI scan may be necessary to check that nothing else is causing your heel pain, such as a bone fracture.Īlthough you can’t really get a good look at soft tissues on an X-ray, the test is still useful for ruling out bone fractures, heel spurs, and other possible culprits. Imaging tests can also reveal important information about the structures and tissues within your foot. If you need help finding a primary care doctor, then check out our FindCare tool here. Your doctor will evaluate the strength of your muscles and the health of your nerves by checking your: They’ll also note if you have mild redness or swelling. This is to make sure that the pain isn’t the result of a different foot problem.ĭuring the evaluation, they may ask you to flex your foot while they push on the plantar fascia to see if the pain gets worse as you flex and better as you point your toe. Your doctor will perform a physical exam to check for tenderness in your foot and the exact location of the pain. How do doctors diagnose plantar fasciitis? often wear shoes with soft soles and poor arch support.have tight Achilles tendons, which are the tendons attaching your calf muscles to your heels.have structural foot issues, such as high arches or flat feet.have an active job where you are often on your feet, such as working in a factory or being a restaurant server.This is due to the increased pressure on your plantar fascia ligaments, especially if you have sudden weight gain. You’re at a greater risk of developing plantar fasciitis if you: Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy. It’s also slightly more common in women than men. Your foot structure can also predispose you to developing plantar fasciitis.Īctive men and women between the ages of 40 and 70 are at the highest risk for developing plantar fasciitis. Plantar fasciitis tends to develop as a result of overstretching or overuse of this ligament, although a tear or small tears in the fascia tissue can also cause the pain.
Doctors used to believe that heel spurs caused pain in people with plantar fasciitis, but this isn’t the case. Plantar fasciitis isn’t typically the result of heel spurs. What causes plantar fasciitis and who gets it?
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