What is plantar fasciitis?
Plantar fasciitis is the most common disease that causes pain in our feet. It is inflammation of fibrous tissue of heel and sole, and it is a chronic aseptic inflammation.
Plantar fascia is a kind of connective tissue, which grows on the sole of the foot and connects the heel and toe. Its function is to help absorb plantar pressure and support arch tension.
The arch of the foot acts like a bow (that is, an archery bow), and the plantar fascia is like the string of the bow. Zhang Liwei, the bowstring, holds the shape of an arch. But every step you take, with the pull of your lower limb muscles, the "bowstring" keeps tightening and stretching, shooting at your body like an arrow. But when stretching too hard and too frequently, this "string" is angered. At this time, plantar fasciitis, commonly known as plantar fasciitis, has occurred.
I. Reasons
Plantar fasciitis often causes acute or chronic injury of plantar fascia due to the long-term effect of overload pressure, which is the main cause of foot pain. Walking for a long time, including mountaineering, hiking, shopping and other activities, is easy to cause chronic plantar injury, which leads to plantar fasciitis. In addition, the abnormal anatomical structure of the foot, such as flat foot, high arch foot and short heel tendon, can also lead to long-term pain in feet, ankles, knees and hips.
Plantar fasciitis (plantar fasciitis)
Plantar fascia is a bundle of connective tissue connecting metatarsal bones from heel to five toes.
Plantar fascia and foot bones form an arch.
When people walk forward, the plantar fascia will be pulled apart.
Third, the characteristics of symptoms
Patients usually feel dull pain near the medial heel, and even tingling in severe cases. Because after a night's sleep, the plantar fascia will relax, but inflammation makes the tendon lose its elasticity, and when getting up and landing in the morning, the plantar fascia can't adapt to the increased tension, so most patients will say that getting up in the morning and landing on both feet are the most painful moments.
Four: Training suggestions
1. Bow-and-arrow stretching calf: the forefoot is bent, the knee of the hind foot is straight, and the center of gravity is placed on the palm of the forefoot. Pay attention to keeping your feet forward, keep your hips outward for 20~30 seconds, rest for 5~ 10 seconds, and repeat 10 times, 2~3 times a day.
2. Towel stretching: the knees are straight, the towel bypasses the soles of the feet, and the hands are gently pulled to the back of the calf to feel slightly tight, lasting for 20~30 seconds, resting for 5~ 10 seconds, repeating 10 times, 2~3 times a day.
3. Relax the plantar fascia: gently pull the toes with your hands until you feel the soles of your feet slightly tight. Hold on for 20~30 seconds, rest for 5~ 10 seconds, repeat 10 times, 2~3 times a day.
4. Rolling massage: sitting, put the golf ball (which can be replaced by tennis balls or original wooden sticks) on the soles of your feet, lightly step on it and roll back and forth. 3~5 minutes each time, it is recommended not to exceed 3 times a day, so as not to stimulate fascia inflammation again.
5. Strengthen the main muscles of the arch (tibialis anterior? Posterior tibial muscle? Long peroneal muscle), please continue to pay attention to the details, and a tutorial will be released later.
Conclusion: To solve the annoying plantar fasciitis, we should start from our daily life, control foot inflammation and reduce pain. Prevention is always more important than cure. Therefore, it is necessary to pay attention to the maintenance of feet and the selection of shoes to avoid standing for a long time and excessive exercise. If the foot is slightly uncomfortable, it should be treated as soon as possible.