The pain is like a pinprick! 5 words to protect yourself from plantar fasciitis

The spring season is suitable for the whole family to go out to enjoy flowers and go for an outing. However, some people feel special pain in the soles of their feet while walking. In addition, some people feel pain in their feet after getting up in the morning. When you step on the ground, it feels like being pricked by a needle or being electrocuted, causing a stinging pain; or some elderly people like to step on stones in the park, thinking that the acupuncture points are healthy, but as a result, they cause bursts of pain in the soles of their feet. These situations are all This is a typical symptom of "plantar fasciitis" and should not be ignored! (Video/photographer Huang Zhiwen) Walking for a long time without adequate rest may cause plantar fascia pain. (Photography/Huang Zhiwen)

Orthopedic surgeon Weng Peiwei said that the plantar fascia is a very thick, multi-layered fibrous fascia that starts in front of the heel bone and extends forward radially into a line. Fan-shaped and attached to the phalanges. The central part is the most obvious, and is divided into surface and deep layers. Its function is to tighten the calcaneus and the foot, making the sole of the foot into a bow and arrow shape, so that humans can withstand the pressure of the sole of the foot when walking, making the foot elastic and absorbing the walking sole. The reaction force from the ground when landing, excessive use or abnormal tension may lead to inflammation.

High-risk group for plantar fasciitis

Patients will have plantar pain in the early stage, especially at the junction of fascia and heel and at the separation of the sole of the foot. There will be a tender point 3 centimeters from the calcaneus when pressed. Some people's jobs or occupations require standing and walking for a long time, including salesmen, department store counter ladies, teachers, catering service staff, etc. Due to repeated and long-term plantar fascia tension, cumulative injuries occur, resulting in plantar fascia inflamed. In addition, it is also common for joggers and long-distance runners who originally ran 5 kilometers to suddenly increase their training volume, lengthen the running distance, or change from flat ground to mountainous roads, which can also easily lead to recurring plantar fasciitis.

Orthopedic surgeon Weng Peiwei reminded that it is worth noting that some elderly people like to walk on health trails. The standard design is to step on cobblestones with sand underneath, so that the cobblestones have room and flexibility to roll. , instead of the hard stones common in parks, and mostly designed with cement floors underneath, which can easily injure the plantar fascia. Orthopedic surgeon Ong Peiwei said that repeated and long-term tension of the plantar fascia will cause cumulative damage and cause inflammation of the plantar fascia. (Photography/Huang Zhiwen)

Preventing the occurrence of plantar fasciitis

First of all, to prevent recurrence, it is important to reduce the weight load.

Reduce the use of the soles of your feet, temporarily avoid standing for too long, and suspend climbing, hiking, walking healthy trails, and jogging until the pain completely disappears.

Choose shoes and insoles carefully. The size of the shoes should be moderate and the most important thing is that they fit your feet. The soles should not be too thin, nor too hard, but should have a certain thickness. Soft-soled insoles are suitable. If you need to stand for a long time, the insole should have support on the inside of the arch, and should be able to absorb shock and disperse the force. As for the plantar cup, there are grooves in the middle, and the sides gradually get higher, so that the plantar fascia or fat pad tissue can be concentrated in the center. When stepped on, the shock absorption effect is better, so that the plantar fascia will not be overly tense and injured.

Tips for protecting plantar fasciitis in the acute stage: PRICE

P: Protection: Correct sports or work patterns and find out the root cause. For example, if you run too much or walk too much, you need to adjust first.

R: Proper rest: Because you can stand for too long, or walk for too long, the plantar fascia begins to be over-strained, which can lead to inflammation, so it is important to take adequate rest.

I: Ice compress When doing ice compress in the acute stage, you might as well use a paper cup to freeze a glass of water. After taking it out, you can put the sole of your foot on it while applying ice, so that the plantar fascia can be stretched.

C: Bandage and moderate compression: During the acute attack period, bandaging and moderate compression can be performed with medical assistance to avoid excessive movement and repeated pain.

E: Elevate your feet: Elevate your feet before going to bed to allow the plantar fascia to fully rest and avoid acute pain. Dr. Ong Peiwei reminds you to choose shoes and insoles carefully to prevent the occurrence of plantar fasciitis. (Photography/Huang Zhiwen)

Treatment of plantar fasciitis

The best treatment strategy is to see an orthopedic doctor first. After detailed consultation and palpation by the doctor, if necessary, X-rays are taken to confirm the diagnosis and medication is given.

Applying ice, elevating the foot, and resting the calf can reduce pain.

If the above methods have been tried for several weeks but are ineffective, you may consider injecting a small amount of steroids into the pain point for relief.