? What is plantar fasciitis?
? Plantar fascia is a very strong aponeurosis connecting the sole and heel, and it is an important structure to maintain the arch of the foot. The structure of the foot is similar to a three-legged stool. The heel is the leg, the big toe is the leg inside the sole, and the little toe outside the sole is the leg. The plantar fascia is an important structure to maintain and stabilize these three legs. When any one of these three legs inclines unsteadily, it will damage the plantar fascia, causing the plantar fascia to be pulled in an abnormal direction.
What are the symptoms of plantar fasciitis?
The pain is particularly obvious when I get up in the morning. Because after a night's rest, the plantar fascia is no longer stressed and will be in a relatively shortened 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.
The specific location of pain is on the inside of the heel. Starting from the heel, it is the starting point of plantar fascia. Occasionally, some people report that the pain is in the middle of the sole. When you try to bend the soles of your feet or press the plantar fascia, the pain will get worse. At this time, if you try to touch the ground with your toes, the pain will get worse. The upward movement of the ankle joint may also be limited.
Heel pain is relieved when walking or running. However, in the later stage of long-distance running, you may feel pain again and even be forced to stop. Because although after a period of exercise, the plantar fascia will become loose and the symptoms will be alleviated; However, if you exercise too much, the number of times the plantar fascia is pulled will gradually increase and the symptoms will reappear.
? Common causes of plantar fasciitis
1, the amount of exercise suddenly increased;
2. Sports injuries or shoes that don't fit;
3. Standing for a long time or sedentary;
4. Overweight weight increases the load of foot joints.
How to prevent plantar fasciitis
1) Don't wear flip-flops or other shoes with a back opening, because they can't provide support for the heel.
2) Change a pair of running shoes every 500 ~ 800 kilometers.
3) Take calf stretching as a routine project.
4) Prevent excessive varus by strengthening gluteal muscles.
5) plantar stretching. Toe on the ground, feet upright, hips sitting on the heel.
If you really accidentally suffer from plantar fasciitis, how to correct and recover?
1) Try to avoid walking or running on uneven roads.
2) Reduce the stride when walking or running.
3) Avoid climbing stairs and use the elevator.
4) Do foot massage, the deeper the better.
5) Relax the calf. Whether walking, running or standing, you should relax your calves, especially your ankles and gastrocnemius.
6) If you have severe plantar fasciitis, you must be treated by a doctor and do some corrective exercise.
Soak the heel with a large basin of ice water (5 ~ 10 minute). 1 twice a day until the pain disappears.
Do more stretching and strength exercises, sit in a chair, put your left foot on the opposite knee, grab your left toe with your left hand, and slowly and forcefully pull it to your body. This is because you can feel the plantar ligament being tightened. After holding for about 10 second, change your right foot, continue stretching and repeat for 20 times.
Walking on the road covered with rough stones, you can go barefoot or wear socks.
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