Did you know that the most common cause of heel pain globally is plantar fasciitis? It’s so common that 1 in 10 people will develop plantar fasciitis in their lifetime. Despite this, most of us know very little about this condition, let alone how to pronounce it! (Say it with us, PLAN-tar fashy-EYE-tuss.)
We thought it was about time somebody educated the masses about this condition here at SynxBody. So, we put our writing hats on and got to work! Without further ado, read on folks to discover everything you need to know about plantar fasciitis (and more).
But What Exactly IS Plantar Fasciitis?
Plantar fasciitis causes pain in the bottom of the heel, specifically in the area termed the plantar fascia. (Hence the name!) The plantar fascia is a thick, weblike ligament that connects your heel to the front of your foot which acts as a shock absorber, supporting the arch of the foot and helps us to walk.
The plantar fascia ligament is subject to a high level of wear and tear in daily life. Too much pressure on the feet can damage or tear this ligament, causing inflammation, heel pain, stiffness and discomfort. Potential causes of plantar fasciitis are the following:
- Flat feet or high arches
- Unsupportive or ill-fitting shoes
- Extensive running
- Excessive walking or standing on hard surfaces
- Tight calf or Achilles Tendon
- Weight gain and ageing
Are you scratching your heads and wondering, “how can I tell if I have plantar fasciitis?” Don’t worry - there’s a classic set of symptoms that are a dead giveaway. Do any of these ring a bell?
- You’ve just woken up and as you get out of bed you find yourself hobbling for those first first steps until your feet get warmed up….ouch!
- You’ve been on your feet at work for a few hours and as the day goes on the pain not only mounts but accelerates
- You go about your daily life with mild foot pain that gets much, much worse when you climb stairs
- You go jogging with some heel pain, but it seems to go away as you warm up only to strike back with a vengeance when your session is over
If you answered yes to any of the above, chances are you may (unfortunately) have plantar fasciitis. Luckily for you though, this condition is treatable!
How To Treat Plantar Fasciitis
Thankfully, plantar fasciitis is almost always treatable. By following the correct treatment and advice, 95% of people either recover from or are able to manage the condition without surgery within one year (we promise it will fly by!). However, since every foot is unique and plantar fasciitis can have a number of possible causes, there’s no one size fits all when it comes to treatment measures.
On that note, one of the best ways to prevent and alleviate plantar fasciitis symptoms is… wait for it… gentle stretching and physical therapy! Taut muscles in your feet and calves can aggravate plantar fasciitis, so get stretching to fend off discomfort.
Here’s how to stretch your calves:
1: Stand an arm’s length away from a wall
2: Place your right foot behind your left
3: Gently and slowly bend your left leg forward
4: Keep your right knee straight and heel to the ground
5: Hold the stretch for 15 to 20 seconds, then release and repeat 3 times
6: Switch legs and repeat!
Here’s how to stretch your feet:
1: While seated, roll the sole of your foot forwards and backwards over a foam roller or frozen water bottle. Do this for 1 minute and repeat on the other foot.
2: Next, cross one leg over the other for the big toe stretch. Grab your big toe and lesser toes, pull them gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.
3: Finally, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.
Do these stretches daily, and Bob’s your uncle! Your plantar fascia pain will melt away. Of course, if you need an extra boost of support, SynxBody has you covered.
Our Synxgeli Gel Heel Cushions have been specifically designed to cushion, protect and relieve the heel and Achilles. They do this by providing optimal shock absorption as the heel strikes the ground. What’s even better is that its slim design means it can fit seamlessly into a wide range of your shoes and sporting boots, while the protective, antimicrobial covering works hard to prevent pesky sweating and slipping.
The Synxplus Foot and Ankle Sleeve is another one of our products that has been specifically designed to combat plantar fasciitis. This compression sleeve helps to reduce swelling and pain in the heel and arch area, which aids tissue repair. Our Foot and Ankle Sleeve is nice and tight, meaning it slips on like a sock. You can wear it whenever and wherever you like: around the house, under shoes and socks, or even while you’re snoozing to assist with repair and recovery.
It wouldn’t be a SynxBody blog unless we mention our trusty Synxsole Everyday Insole. A common, quick and non-invasive treatment, insoles ‘tune’ the biomechanical forces of your standing and walking to reduce tissue stress. They also improve the alignment of your joints, bones, muscles and tendons. They’re basically the one-stop insole for all your footcare needs!
Our Synxgeli Gel Heel Cushions, Synxplus Foot and Ankle Sleeve, and Synxsole Everyday Insole have all been specifically designed to aid in the treatment of plantar fasciitis. Grab them from our online store or in-store from our list of stockists available on our website.