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Footworks Podiatry Singapore

PLANTAR FASCIITIS &
Physical Therapy Tips

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One of the most common causes of heel pain is plantar fasciitis (pronounced PLAN-tur fas-e-I-tis), a condition involving the swelling of the plantar fascia—a broad band of connective tissue spanning the underside of each foot, linking the heel bone to the toes.

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Plantar fasciitis can induce sharp, stabbing pain when you take those initial steps in the morning. This discomfort usually subsides as you stand and walk, though it might return after prolonged standing or rising from a seated position.

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At Footworks Podiatry, our podiatrist delivers effective treatment options to address plantar fasciitis heel pain and help you or your loved ones regain mobility.

Causes of Plantar Fasciitis

Plantar fasciitis can arise due to factors that irritate or damage the plantar fascia, including:

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  • Prolonged standing during work.

  • Engaging in sports activities.

  • Working out on hard surfaces.

  • Failing to warm up or stretch before exercise.

  • Wearing unsupportive footwear (such as flip flops or flexible, flat sneakers).

  • Going barefoot or standing without footwear at home.

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Certain health conditions can also contribute to the development of plantar fasciitis, including:

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  • High arch feet.

  • Flat feet.

  • Obesity (or rapid weight gain of over 15 pounds within a few months).

Symptoms of Plantar Fasciitis

Some symptoms of plantar fasciitis include:

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  • Heel pain.

  • Pain in the foot’s arch.

  • Stiffness.

  • Swelling around the heel area.

  • Tightness in the Achilles tendon or calf.

How Common is Plantar Fasciitis?

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10% of people will suffer from plantar fasciitis, a common foot problem. People in their 40s – 60s are usually affected; anyone might experience it at any age. Many factors contribute to its development, including obesity, biomechanical issues, improper footwear, and excessive physical activity. This is where you should seek plantar fasciitis relief treatment!

Identifying Plantar Fasciitis:

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Here are the common causes contributing to plantar fasciitis:

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  • Nerve compression in the back or foot

  • Calcaneus (heel bone) fracture from stress

  • Reduction of the fatty tissue pad in the heel

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Complications Associated with Plantar Fasciitis:

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When left untreated, plantar fasciitis can cause escalating discomfort in the bottom of the foot, impairing mobility and daily activities. Failure to address it may lead to changes in gait, potentially triggering hip or knee pain. Moreover, untreated plantar fasciitis may prompt the development of heel spurs, intensifying the pain. The persistent discomfort characteristic of plantar fasciitis can lead to frustration and a diminished quality of life. Consequently, prompt treatment is imperative to prevent these adverse outcomes.

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Manage Plantar Fasciitis with Effective Treatment Options

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Plantar fasciitis physical therapy helps reduce pain:

  • Stretching and physical therapy

  • Icing and medication

  • Advice on footwear and orthotics

  • Shock wave therapy

  • Massage and manual therapy

  • Dry needling/acupuncture 

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7 Ways to Prevent Plantar Fasciitis

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  • Wear supportive footwear with arch support.

  • Increase your level of exercise and physical activity gradually.

  • Regularly stretch your feet and calf muscles,

  • Keep a healthy weight to lessen the strain on your feet.

  • Refrain from going barefoot on rough terrain.

  • If necessary, use orthotic inserts

  • Restrict how long you stand or walk on hard surfaces.

 

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Strategies to Alleviate Plantar Fasciitis Heel Pain:

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  • Stretching: Caring out some light stretches at your plantar fascia and calf muscles will reduce the tension.

  • Supportive footwear: Put on shoes with plenty of cushioning and arch support.

  • Orthotics: Consider using orthotic devices or shoe inserts to support the foot and take pressure away from the plantar fascia.

  • Physical therapy: Engage in focused exercises and therapy to increase flexibility and strengthen muscles.

  • Medication: Consult a plantar fasciitis specialist for advice on taking anti-inflammatory medicines or painkillers.

  • Night Splints: Put on night splints to maintain the foot's and calf's extended position while you sleep.

  • Surgery: Surgery is rarely necessary, but considered in persistent situations that don't improve with other therapies. A podiatrist can discuss surgical options with you.

Risk Factors Associated with Plantar Fasciitis

Plantar fasciitis can occur without a clear explanation; many factors can raise your risk of developing it, including:

  • Age: Most individuals afflicted with plantar fasciitis fall within the age range of 40 to 60. However, every day we see this in people of all ages, including children.

  • Specific Types of Exercise: Activities that place a lot of strain on the heel and connected tissue, such as long-distance running, ballet, and aerobic dancing, can contribute to the onset of plantar fasciitis.

  • Foot Mechanics: Distorted weight distribution while standing can exert undue pressure on the plantar fascia. This can occur with flat feet, high arches, or an atypical gait.

  • Obesity: Overweight individuals place increased stress on the plantar fascia.

  • Occupational Factors: Occupations demanding prolonged periods of walking or standing on rigid surfaces, such as industrial workers and teachers, may increase the risk of developing plantar fasciitis.

When to Seek Medical Attention

Signs indicating you should consult a healthcare professional include:

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  • Pain or discomfort in the heel or sole of your foot

  • Pain that comes on after activity

  • A growth or lump appears in the tissue under the foot 

  • If you are struggling to do the activities you love

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Footworks Podiatry’s Approach to Treating Plantar Fasciitis

We believe in a holistic approach to treating plantar fasciitis, addressing the condition's symptoms and root causes. Our extensive range of treatment choices includes:

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  • Stretching and Physical Therapy: Stretching of calves remains one of the best and most effective treatments for this condition. Therapy to strengthen calf muscles can be performed by standing calf raises. By strengthening these muscles, it helps reduce the burden carried by the plantar fascia.

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  • Lifestyle Adjustments: Our podiatrist will offer advice on footwear selection, activity restrictions, and other lifestyle changes to minimise excess strain on the plantar fascia.

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  • Icing and Medication: Icing the sore spot several times during the day will help with pain and inflammation.

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  • Orthotics: Insoles which are fitted into your shoes can offer plantar fasciitis relief. It will help to improve the foot positioning by placing it in the correct position, thus improving its function and reducing load on the area.

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  • Shockwave Therapy: Using shockwaves of different intensities can target and promote the healing of tendons and ligaments. It will promote blood flow towards the damaged tissue and reduce pain.

Choose Footworks Podiatry for Plantar Fasciitis Care

You can trust Footworks Podiatry to provide comprehensive care for your Plantar Fascia problems. Our podiatrist specializes in identifying, managing, and preventing Plantar fasciitis. From complete assessments to personalized treatment plans, your comfort and mobility are our priority.

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Our experience will aid you in achieving a successful recovery, regardless of whether you are dealing with a mild injury to more advanced plantar fasciitis. Heel and foot pain should not stop you from the activities you love.

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Schedule an appointment with us for a consultation and embark on your journey to a healthier Plantar Fascia. Come to us for comprehensive foot care solutions.

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We have appointments immediately available. Call us today to book an appointment with our podiatrist at +65 9437 1000

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