Plantar fasciitis is so painful that even walking can be difficult, especially if left unattended. If you've ever had plantar fasciitis, you'll know the pain and foot pain you feel every time you walk in everyday life, such as walking, exercising, or going out.
One of the most difficult parts of treating plantar fasciitis is that it is difficult to determine when symptoms will improve. No one answer has been found to solve these problems fundamentally. In particular, the pain is severe, especially if it persists. However, there are several ways to limit the symptoms of plantar fasciitis to some extent and reduce the amount of time these pains affect the condition of the body as a whole.
In this blog post, we will learn about plantar fasciitis, and exercise and support equipment and supplements that can alleviate any symptoms.
What is plantar fasciitis?
Plantar refers to the sole of the foot, and the fascia is a thin connective tissue that covers the entire body. Therefore, when talking about plantar fasciitis, it is said to be a pain that occurs in the heels and insteps that are usually felt in the morning.
Because plantar fasciitis causes a very wide range of pain in the way it is felt and interpreted, it is difficult to accurately assess the pain an individual feels. These pains are caused by irritation and irritation of the thick plantar fascia that covers the soles from heels to toes. Plantar fasciitis usually occurs as a result of misuse or excessive use of the foot, so the underlying problem may be other parts of the body than the actual foot itself.
The fascia of the sole of the foot has the function of supporting the foot, so it is natural to easily respond to the external environment, so “stress” or tension is easier to feel pain and irritation.
Traditionally, the plantar fascia has been thought of as a simple body organ that essentially lacks nerve cells or other unique receptors. However, this understanding of fascia continues to change and develop. A review paper published in 2012 reviewed and evaluated several existing research papers related to fascia classification, and concluded that thin connective tissue called fascia has more functions than previously known.
In addition to the great function of the sole, the two main functions of the plantar fascia are stability and intrinsic receptive activity. Intrinsic acceptance activity refers to the ability of the body to move to the desired space at the desired time through recognition and control. By knowing what functions the fascia performs throughout our body, it will be easier to understand the causes of plantar fasciitis. The thick plantar fascia of the sole is designed to support the arch-shaped instep structure, so if this function is not properly performed, the fascia of the sole reacts to this and causes pain.
Although it is a complex connective tissue, it is often necessary not to pay much attention to the fascia, even with sufficient attention. Of course, the plantar fascia is even more so. Plantar fasciitis is often classified as a simple acute inflammation, but research is beginning to show that serious degeneration rather than simple inflammation occurs in this plantar.
Even so, the treatment method of plantar fasciitis will not change at once, but in the future, we will provide a useful way to prevent pain, and the way we look at it will change.
For example, degeneration of connective tissue can be caused by a number of factors, which can lead to more serious problems beyond simple acute pain if the plantar fascia is misused. Therefore, it is important to focus more on the prevention of long-term problems in the treatment of plantar fascia.
Treatment of plantar fasciitis
There are good news and bad news for treating plantar fasciitis. The good news is that there are many ways to treat plantar fasciitis. The bad news is that whatever you do, you have to be very consistent. If you just take an anti-inflammatory, you may have some degree of speed right away, but it is only a temporary measure unless you continue to use your feet incorrectly or improve the problem of using too much.
The truth of the matter is that it is continuous and varied, and it can only be improved with active efforts every day. Below is a foot health method that you can do consistently and actively every day for plantar fascia.
1. Calf and foot stretching
Sitting Calf Stretching
One easy stretch that everyone can do is sit-up calf stretching. Sit down, straighten the painful leg, and pull the opposite leg at an angle of <90. Grab an exercise band or towel and put it on your straight foot ball. You can do this by slowly stretching and deep breathing while pulling your feet toward your body.
When you wake up in the morning, do this stretching in the middle of the day and before bedtime. You can also take positive action when you start to feel the plantar fascia ringing.
2. Massage
Stretching the irritated fascia and then massaging the next step is very effective. This is because the stimulated fascia is greatly stabilized with a light massage. Massage method is relatively easy.
Self massage method
Sit in a position similar to stretching, but this time bend your painful leg. Squeeze your instep and the point where your instep meets your heel with your thumb.
At this time, using a foot moisturizing cream is great because your thumb can move smoothly. I do massage, but even moisturizing, I think it will be gold. Foot massage is an easy way.
3. Fish Oil (Omega 3 Fatty Acids)
There are no supplements that directly affect plantar fasciitis, but there are supplements that can help with long-term pain and irritation. High quality omega 3 is also one such supplement.
Omega-3 has the effect of potentially reducing inflammation in the body. Therefore, if taken in combination with other precautionary measures, help may relieve symptoms of plantar fasciitis. When taking omega-3s, it is recommended to take 250-500mg of DHA and EPA together.
4. Curcumin
Another supplement that may have an indirect positive effect on plantar fasciitis is curcumin. Curcumin is a highly bioavailable compound found in plants such as turmeric. Curcumin exerts various antioxidant and anti-inflammatory effects in our body. So, if reducing inflammation in general is your goal, taking curcumin can be a great help.
How to deal with plantar fasciitis
Plantar fasciitis is sometimes difficult to treat and frustrating, but it can be managed with caution and active coping. One of the best steps for plantar fasciitis is to objectively view and improve your movements, daily habits, and problems at hand.
If you do not use the plantar fascia incorrectly or if you use too much, it is very likely that there is a problem with other parts of the body.
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