Plantar fasciitis is the painful inflammation, swelling or irritation of the plantar fascia and it is a frequent cause of heel pain among runners. The plantar fascia is the ligament (band of tissue) that connects your toes to your heel bone and enables you to move your foot, walk, run, or jump. This condition is caused by straining the tissue that supports the arch of your foot. If you keep straining it, you may eventually tear it and you experience severe pain. Plantar fasciitis may also be a product of other conditions such as high arch, Achilles tendon or over pronation.
In the following section we will discuss the best running shoes for plantar fasciitis on the market today.
Best Running Shoes For Plantar Fasciitis 2017-2018
|#1||Asics Gel Nimbus 15|
|#2||Saucony Guide 7|
|#3||Brooks Adrenaline GTS 16|
|#4||New Balance 990v3|
|#5||Saucony Kinvara 4|
Asics Gel Nimbus 15
The Asics Gel Nimbus 15 is one of the most popular cushioned running shoes on the market. The running shoes are very cushy, comfortable and actually makes running on hard pavement very easy. The Nimbus 15 has a Fluid Ride platform, which is a two piece midsole design. The top layer of the Asics shoes comprises of blended rubber which maximizes comfort while the bottom layer is made from more conventional non blended rubber that’s much lighter and more flexible, which allows these plantar fasciitis running shoes to offer a much more responsive ride. The Nimbus 15 boasts large gel units on the forefoot and heel for great impact protection.
Saucony Guide 7
Brooks Adrenaline GTS 16
New Balance 990v3
Saucony Kinvara 4
What is Plantar Fasciitis?
Plantar fasciitis is actually the most common cause of the heel pain. It’s the inflammation and micro tearing of the fascia complex on the bottom of the foot or on the plantar surface. This condition commonly presents with great pain in the affected heel or even medial arch of the foot. These particular types of injuries mostly occur due to overuse or else faulty bio-mechanics of the ankle foot complex throughout the gait cycle. The plantar fascia is simply a thin ligament which connects your heel to the front of the foot. It normally supports the arch in your foot and it’s very important in helping you walk.
As a matter of facts, plantar fasciitis is a very common orthopedic complaint. The plantar fascia ligaments usually experience lots of wear and tear in one’s daily life. These ligaments normally act as the shock absorbers that support the arch of the foot. A lot of pressure on the feet may damage or else tear the ligaments. As a result, the plantar fascia becomes inflamed causing heel pain as well as stiffness.
What Causes Plantar Fasciitis?
Some of the factors that can increase your risk of developing this condition include the following:
- Obesity – You’re at a greater risk for developing this condition if you’re obese or overweight. This is simply due to the increased pressure on the plantar fascia ligaments, particularly if you have abrupt weight gain. Also, women who are pregnant frequently experience bouts of plantar fasciitis, especially during late pregnancy.
- Certain kinds of exercises – If you’re a long distance runner, you can be more likely to develop this condition. Also, you are at risk if you have an active job that involves being on your feet more often.
- Bio-mechanical factors – These are things that affect how your feet work. They include abnormal inward twisting, high arches, tight calf muscles, flat feet, or even stiff tendons at the back of the heel.
- Age – Active men and women who are between 40 to 70 years of age are at the risk for developing this condition. It’s also slightly more common in females than males.
Exercises For Plantar Fasciitis
It has been shown by research that one can get rid of plantar fasciitis by performing some simple exercises on a regular basis. In the subsequent paragraphs, we have mentioned some essential exercises for plantar fasciitis which have been recommended by the majority of the physiotherapists and podiatrists at present.
It is essential to bear in mind that these workouts must not cause any discomfort and rather they ought to create a pulling feeling. It is advisable to perform these workouts early in the morning and again a couple of times throughout the day. You must seek assistance from a podiatrist in case you are not able to eliminate your pain even after putting on an orthotic while working out. Make it a point to put on supportive sandals or footwear having orthotics within them after performing these exercises. Furthermore, never walk barefoot on the tiles and hard floors.
- Stretching your calf muscles: Your heels might suffer from problems because of tight calf muscles. The stress on your plantar fascia will be minimized considerably in case your calves are flexible. Make it a point to face the wall while standing with both of your hands on the wall at eye level. The leg which you like to stretch must be placed approximately one step behind the other leg. Following this, while placing the black heel on the ground bend the front knee till you’re able to feel a stretch in your back leg. After holding the stretch for nearly 20 seconds, repeat this procedure 4 more times.
- Tennis ball exercise: By performing this particular exercise, your plantar fascia will become more flexible. In fact, the plantar fascia becomes tight after slumbering and shortens at night which makes you feel some discomfort while you take a few steps after getting up from the bed. You may roll a golf ball or a tennis ball using the arch of your foot forward and backward from your heel to the ball of your foot while you are seated. In case you do not find this to be too agonizing, you can keep on performing this exercise while standing up. Keep the ball rolling for approximately 4 to 5 minutes.
- Towel stretch: You’ll be able to make your plantar fascia more flexible by performing this fantastic workout. Place a towel under the ball of the foot after rolling it and hold it at each end. Following this, the towel must be pulled carefully towards you while your knees are kept straight. Try to maintain this position for approximately 20 seconds. Repeat the procedure four times.
- Achilles Tendon stretch: You may also suffer from discomfort in your heels because of tight Achilles Tendons. By gradually lowering the heels over the border of the step, you will have a sensation of a strong pull in your calves and Achilles. This stretch must be maintained for approximately 20 seconds and after that, the heels must be brought back to the level of the step. Repeat this procedure for at least 4 times.
Common Symptoms Of Plantar Fasciitis
You might be affected with Plantar Fasciitis in case you experience any sharp and throbbing pain in your heels while you step out of bed every morning or even while strolling during the day. In the subsequent paragraphs, we will be mentioning some common symptoms of Plantar Fasciitis:
- Individuals suffering from plantar fasciitis often experience a sharp or a burning sensation at the bottom of the feet near the heel. As a matter of fact, it might affect either one or both feet.
- While performing any physical activity such as taking a few steps after waking up in the morning it can be quite painful for some individuals who are affected by this ailment since the plantar fascia elongates all of a sudden and pulls on the heel. You might feel some discomfort while you start to move after standing or sitting for quite some time. Luckily, the pain will usually subside after walking for several minutes.
- One might also experience intense pain after a strenuous physical workout. This ailment is quite common amongst the sprinters particularly those who take part in long-distance running; however, it also affects folks who need to stand on their feet while working like teachers or factory workers.
Symptoms which your physician will look for in case you are affected with plantar fasciitis:
It will be a smart idea to take the help of a medical practitioner or a podiatrist without making any delay once you or any of your acquainted persons is affected with this condition. You must make it a point to inform your doctor about your symptoms which will help the physician to examine your feet and look for any potential symptom of plantar fasciitis. Some of these symptoms are as follows:
- An extremely tender area in front of the heel bone and at the bottom of the foot.
- A high arch.
- A restricted upward movement of the ankle.
How To Prevent Plantar Fasciitis
It is not a very challenging job to prevent plantar fasciitis. All you need is to get accustomed to a different daily schedule. How well you adapt to the schedule will play an important role in determining how quickly you recover. Below we have mentioned several essential plantar fasciitis prevention tips. By implementing these guidelines you should be able to get rid of your heel pain.
- Try not to become overweight: This ailment is mainly triggered by the wear and tear on the feet. In case you are suffering from any weight problem, it will increase the strain on your feet significantly. Consequently, shedding a few pounds will do you a world of good.
- Refrain from doing jobs which demand standing or walking for a considerable period of time. As a matter of fact, this will result in tremendous pressure on the plantar fascia tissue.
- Make it a point to replace your footwear regularly. Once the old shoes get worn out, do not hesitate to purchase new ones.
- Ensure that your footwear fits the size of your feet quite comfortably while wearing them. Also, pay heed to the length as well as the width.
- Put on good supportive footwear which will aid you with your original problems such as motion control, arch support, cushioning, stability and so on.
- There are several effective stretching techniques for preventing this ailment and therefore it is imperative to perform stretching workouts regularly.
- Also, strengthen the foot muscles while working out since the plantar fascia will get proper support from those strong muscles.
- You can also consider strolling for some time, jogging lightly or performing any other easy movements and then stretch prior to commencing the main workout routine.
- Any significant changes to your workout schedule must be avoided and you must also increase the level of your exercises gradually. In case you are accustomed to walking, try not to run for long distances. Any alteration ought to be made slowly and carefully.
- Never ignore any type of pain in the foot. In case the pen does not subside, do not hesitate to consult your medical practitioner. Furthermore, refrain from doing such activities which can aggravate the discomfort.
Plantar Fasciitis Treatment
In all probabilities, the most significant cause of heel pain happens to be plantar fasciitis. While the symptoms may take some time to appear, these are usually worse when you get up in the morning and take a few steps. In the following paragraphs, we will talk about plantar fasciitis treatment.
- Getting rid of any painful symptom which stretches the tight fascia as well as the lower leg muscles and a gradual return to 100% fitness is usually the main form of treatment for this ailment. In most cases, several approaches can be combined to deliver the best results.
- The first thing we need to do is minimize the discomfort and also the inflammation. It is also essential to apply the principles of protection, rest, ice, compression as well as elevation (known as the PRICE). Make use of a cold therapy using ice to lessen the swelling and discomfort. This therapy may be applied for approximately 10 minutes each hour in case the injury is quite painful for the initial 1 or 2 days. However, with the easing of the symptoms, this may be reduced to only thrice every day. Take care not to apply ice directly to your epidermis and only by means of a wet piece of cloth in order to avoid any skin burn.
- A fantastic method of getting rid of the symptoms and discomfort under the heel instantly will be to tape the foot. In fact, there are different ways of applying tape to the injury. It functions by unlocking some strain on the plantar fascia which allows the tissues to cure quickly. Although it might be required to apply this regularly till the symptoms disappear, many individuals have observed an instant improvement.
- It is recommended to put on comfy footwear in order to safeguard the foot. In most cases, the symptoms are going to be worsened by the usage of hard or flat soled footwear. You can get rid of the pressure on the plantar fascia and enable your foot to rest by making use of a simple plantar fasciitis taping method. A successful way of stretching the plantar fascia will be a night splint. One needs to wear it overnight which will aid in preventing the foot’s arch from tightening up.
- A precise diagnosis can be performed by an experienced therapist who might use electrotherapy as well as any manual technique like a massage for eliminating symptoms. A medical practitioner might prescribe an anti-inflammatory medicine during the early phases. At times, a corticosteroid injection might be required for more persistent injuries and even surgical treatments might also be considered in case the symptoms don’t subside.
Factors Which Can Lead To Plantar Fasciitis
The plantar fasciitis patients suffer from extreme pain when the plantar fascia which is actually a ligament running from their heel bone to the tip of the foot becomes inflated. The usual location of this inflammation is where the ligament fastens to the heel bone. In spite of the fact that the stress is being absorbed by the plantar fascia, excessive pressure in the soft tissues and the heel bone is one of the significant causes of this condition.
In certain situations, the pronation of your foot becomes so much that it causes a lot of discomfort. This usually takes place in the joint below the ankle.
Plantar Fasciitis can be caused by your footwear
While purchasing your footwear, instead of just considering how attractive they appear on your feet, be sure to verify how comfy they are and also how they are manufactured since these can be a reason for you to be affected by the condition.
As a matter of fact, studies have revealed that footwear having hard soles, high heels, inadequate support and also insufficient sizing usually come with poor cushioning. While wearing these types of footwear, your foot requires bending further back whilst walking. However, in case it is not possible for your foot to bend back a bit further, it can result in increased tension on the plantar fascia. Meanwhile, you will find it hard to flex your foot because of the stiffer calf muscles and you also cannot bring the toes upward towards the shin.
Other causes of Plantar Fasciitis
- Pregnancy: It is not uncommon for the expecting mothers to suffer from this ailment since the extra weight during the latter stages puts excessive strain on the feet.
- Obesity: Pressure on the plantar fascia can increase with unexpected weight problems which might result in plantar fasciitis.
- A profession which does not allow you to sit down too often: Individuals such as teachers and factory workers who usually stand during their working hours can suffer from this condition by injuring their plantar fascia.
- Biomechanical defects: These include individuals that have high-arched or flat feet along with a stiff Achilles tendon.
When buying running shoes for plantar fasciitis runners, the following are things to consider: