Plantar fasciitis is local muscle strain and local fascia inflammation caused by external force violence or the impact of long-term walking, which is manifested as local pain, and walking is the heaviest. The most common symptoms are heel pain and discomfort.
Tenderness points are often near the soles of the feet and heels, and sometimes tenderness is stronger and more lasting. The pain is obvious when I get up in the morning, and it gets worse when I walk too much. Severe patients feel pain even when standing and resting. Plantar fasciitis is a chronic injury caused by exercise. The most common reason is that walking for a long time, including mountaineering, hiking, shopping and other activities, for several days in a row, is easy to cause chronic injury to the soles of the feet, which leads to plantar fasciitis. In addition, the heel is too hard, which causes the pressure on the heel. Often wearing high heels will also aggravate the injury of the soles of the feet and cause plantar fasciitis.
2 the cause of the disease
The following reasons may lead to plantar fasciitis:
1, wearing high heels;
2. Weight gain;
3. The frequency of walking and climbing stairs increases and standing for a long time;
In addition, patients with congenital arch abnormalities, such as high arch feet or low arch feet, are more likely to suffer from plantar fasciitis than normal arches.
Three common symptoms
The most common symptoms of plantar fasciitis are heel pain and discomfort.
Generally speaking, the first step of getting up in the morning is the most obvious pain, mainly because after a night's rest, the plantar fascia is no longer loaded and will be in a relatively short state. Therefore, getting out of bed and stepping on the ground in the morning will pull the plantar fascia greatly and quickly, which will cause pain. But after walking for a period of time, the plantar fascia will become loose, so the symptoms will be alleviated. However, if you walk too much, the number of times the plantar fascia is pulled will gradually increase and the symptoms will reappear. The most common symptom is heel pain and discomfort, and the tenderness point is often near the sole of the foot, sometimes the tenderness is severe and lasting. The pain is obvious when I get up in the morning, and it gets worse when I walk too much. Severe patients feel pain even when standing and resting. Where the sole of the foot is close to the heel, you can generally press the obvious pain point. Sometimes tenderness is severe and persistent. Physical examination found that the most painful part of the patient was the anterior medial calcaneus. Pulling the patient's toes up passively or asking the patient to stand on tiptoe will cause heel pain. The X-ray film of the foot can sometimes see the bone spur at the calcaneus, but the degree of the bone spur is not absolutely related to plantar fasciitis, so the diagnosis is mainly based on clinical symptoms, supplemented by ultrasonic images. Generally speaking, plantar fasciitis is more common in women, obese people and the elderly. The main symptoms of plantar fasciitis are: pain at the bottom of heel when walking; There are obvious tenderness points on the soles of the feet, and severe people will feel pain when standing or even resting.
Four treatment methods
Relieve pain
Rest and physical therapy improve heel pain, including ultrashort wave and electrotherapy.
Ice compress
If it is heel pain caused by standing for a long time or exercising, you can ice your heel for about 10 minutes to 15 minutes. If there is no obvious improvement, local injection of steroids can be considered.
Traditional therapy in China
It can be treated with some traditional Chinese medicines, such as diminishing inflammation and relieving pain, promoting blood circulation and removing blood stasis, dredging channels and collaterals, dredging orifices and penetrating bones, and expelling wind and cold. Qin Gui Huoluo Plaster, a traditional Chinese medicine, is applied to the heel muscle surface to stimulate nerve endings, dilate blood vessels, promote local blood circulation, improve the nutrition of surrounding tissues, and achieve the purposes of detumescence, anti-inflammation and analgesia. Relieve heel pain caused by fasciitis safely, economically and quickly. Traditional Chinese medicine Wuji ointment can repair damaged fascia, clear blood stasis and relieve spasm, on the one hand, nourish kidney yin, regulate mechanism, promote qi and blood circulation, and combine attack with tonic, so it has the effect of treating both symptoms and root causes of fasciitis.
Treatment of fasciitis with traditional Chinese medicine
Traditional Chinese medicine believes that the disease is mainly due to local meridian block, and the blood circulation is not smooth, but it is different because of the different constitutions of patients and the differences in cold and dampness when they are sick. Guifu ointment is mainly used for promoting blood circulation, removing blood stasis, relieving swelling and pain, warming channels and dispelling cold.
[Composition] 40g of Radix Clematidis, 30g of Radix Aconiti Preparata, 30g of Rhizoma Polygoni Cuspidati, Olibanum, Myrrha, Eupolyphaga Seu Steleophaga, Rhizoma Curcumae, 20g of Radix Aristolochiae, 20g of Rhizoma Drynariae and 3 centipedes.
Indications: activating qi, promoting blood circulation and dredging veins. Treat rheumatic arthritis, rheumatoid arthritis, myositis, myofascitis and bone degeneration.
[Usage and dosage] Take 20ml each time, three times a day, after meals. Taking a material is a course of treatment, generally taking two or three courses of treatment.
[Preparation method] The medicine is broken and put into a bottle, soaked in1750 ~ 2000ml grain liquor, sealed, shaken evenly once a day, and taken ten days later. [ 1]
Insole with arch support
The insole with arch support can evenly disperse the patient's plantar pressure, scan the three-dimensional image of the plantar with a special 3D scanner, and carve the insole with a digital engraving machine. This customized insole can effectively reduce the tension of the plantar fascia when the lower limbs are loaded, thus reducing the damage to the plantar fascia caused by repeated traction. The pain book of the Ministry of Health also mentioned that the foot pad is an effective method to treat plantar fasciitis.
Stretching exercise
A. The upper arm sticks to the wall and stretches forward to shoulder height, and the palm presses the wall, and the other knee keeps straight when one knee flexes and pushes the wall; When bending your knees slowly forward, try to keep your heels flat on the ground. When you feel the tension in the Achilles tendon and arch, keep this posture for 10 second, then relax and stand upright. This exercise should be repeated 20 times on each heel.
B lean forward on the table, chair or counter, squat down slowly and touch the ground with your heels. When you feel that the achilles tendon and arch will rise off the ground and the muscles will be fully stretched, keep this posture for 10 second, and then stand upright. Repeat 20 times.
C keep your front foot balanced and stand on the bottom step of the stairs, and slowly put down your heel until you start to feel the calf muscles stretching. Hold this position 10 second, then stand up and repeat the action 20 times.
Rest and physical therapy improve heel pain, including ultrashort wave and electrotherapy. If it is heel pain caused by standing for a long time or exercising, you can ice your heel for about 10 minutes to 15 minutes. If there is no obvious improvement, local injection of steroids can be considered.
Other treatment options
1, physical therapy;
2. Oral nonsteroidal anti-inflammatory drugs and analgesics;
3. Local blocking therapy;
4. Applying Chinese medicine to the surface of heel muscle can stimulate nerve endings, reduce irritation and relieve pain;
5, commonly used hot water to soak feet, can relieve pain.
Traditional Chinese medicine folk prescription
1. formula of hot soup external washing
Ramulus Cinnamomi 30g, Radix Paeoniae Rubra 30g, Ramulus Mori 20g, three times a day, one dose every two days, three doses for one course of treatment.
5 prevention
For plantar fasciitis, if it can be treated early and effectively, most people can recover; If it is delayed for too long, it will be difficult to become chronic. This is a very disturbing disease, but it can also be prevented and cured. As long as the daily health knowledge and stretching skills are strengthened, the probability of plantar fasciitis can be reduced.
6 rehabilitation
These operations are as follows:
First, plantar fascia massage exercise: press the plantar fascia at the front and rear ends of the sole up and down with your thumb.
Achilles tendon analysis
Press it to the point where you feel the soles of your feet will be sour; 2-3 times a day for 2-3 minutes each time. This massage can relieve the tension of fascia and improve the blood circulation of sole.
Second, the plantar fascia pulling action: fix the heel with one hand, hold the toes with the other hand, and pull the toes up hard until the fascia feels pulled; Stay for 10 second after each stretch, and then relax. Repeat 10 times. Another method is to straighten your knees, then put a towel on the front end of the sole of your foot, and hold both sides of the towel with the second hand and pull it inward until the fascia feels pulled; Stay for 10 second after each pull, and then relax. Repeat 10 times. This action can relieve fascia tension and increase fascia elasticity.
Third, the Achilles tendon traction action: the feet are in a lunge position, and the hands are supported on the wall. The whole sole of the hind foot needs to land completely, and the sole of the foot has a feeling of being completely extended; Stay 10 second and then relax, repeat 10 times, and do it 2-3 times a day. Stand behind the wall, straighten your feet, put a diagonal board with red lines under your feet, and make an angle of about 20 to 30 degrees with the ground, and then let the forefoot be higher than the heel; Keep standing 10 second, and then relax on the normal ground. Repeat 10 times and do it 2-3 times a day.
7 choose the right shoes
1. Shoes in shoes should have a structure that supports the arch of the foot.
2. The heel shoe has high flexibility and shock absorption effect.
3. Don't wear high heels or ultra-flat shoes. The optimum height is about 1 inch.
4. There should be enough space in front of the shoes to accommodate the toes. When the toes push hard to the front of the shoes, it is advisable to accommodate a finger at the heel.
8 daily care
Patients with plantar fasciitis should first pay attention to the care of plantar fasciitis, and a good nursing method is a good help to treat fasciitis.
1. Patients with plantar fasciitis should reduce a lot of foot movements such as jumping, running and walking.
2. Soak your feet with warm water every night to promote local blood circulation.
3, the elderly had better choose softer shoes, such as casual shoes, shoes to wear for a long time to change.
9 Daily concern
Don't take the healthy road.
Patients with plantar fasciitis should never think that taking a healthy path can solve foot pain, but it will aggravate inflammation. Therefore, people with this problem, it is best not to trample barefoot and avoid walking on uneven roads.
Don't do foot massage
Many people like to find someone to do foot massage, thinking that the more painful the better. Clinically, some doctors have found that many people have plantar fasciitis because of plantar massage. The doctor said that people should never grit their teeth when receiving foot massage. When the pain is unbearable, they must ask the masseur to relax or stop.
Use foot protection when sleeping.
When sleeping, put a piece of wood under your feet to keep your ankles at 90 degrees, so that the fascia will not be so tight and the first step of getting up will not hurt.
Choose sneakers
To change the habit of wearing shoes, don't wear slippers, because slippers are not folded, wear sports shoes. But there are two key points. First, the heel of the shoe has a bag back, which can shape the adipose tissue at the bottom of the ankle like a plastic waist; Second, the soles should be soft and don't touch pain points.