Plantar Fasciitis Treatment and Prevention Singapore

Plantar Fasciitis is a common cause of heel pain. It is estimated that every 1 in 10 people will experience Plantar Fasciitis during their lifetime.

Plantar Fasciitis in Singapore

Plantar fasciitis is common in Singapore as well. One of the risk factors for plantar fasciitis is irregular foot anatomies such as flat feet, which tend to be more common among Asians. In addition, slippers are a common form of footwear used in Singapore. Slippers often do not provide sufficient support for the feet, which may contribute to the development of plantar fasciitis.

What is Plantar Fasciitis

Plantar fasciitis refers to the inflammation of the plantar fascia, a band of tissue connecting the heel bone to the base of the toes. The plantar fascia acts as a support for the arch of the foot, absorbing shock when you walk. Plantar fasciitis causes sharp pain that typically happens during your first steps in the morning. As you continue to move about, the pain gradually lessens, but can return after long periods of standing. Plantar fasciitis tends to be more common among runners and overweight people and is most common in people between the ages of 40 to 60.

Symptoms of Plantar Fasciitis

Symptoms of plantar fasciitis include:

Heel pain.
Pain in the arch of your foot.
Stiffness around the affected area.
Swelling around your heel.
A tight Achilles tendon.

Risk Factors of Plantar Fasciitis

While plantar fasciitis can sometimes develop without any apparent reasons, there are risk factors that can increase your risk of developing plantar fasciitis. These include:

Age. As mentioned earlier, people between the ages of 40 to 60 are most susceptible to developing plantar fasciitis.
Certain types of exercise. Physical activities that cause a lot of stress to the heel and the planta fascia can contribute to the development of plantar fasciitis. These include activities such as running, ballet dancing and aerobic dance.
Irregular foot anatomies. Irregular foot anatomies such as flat foot or a high arch can lead to increased stress on the plantar fascia, contributing to the development of plantar fasciitis.
Obesity or being overweight. This places extra stress on your planta fascia and your feet, increasing your risk of developing plantar fasciitis.
Certain occupations that require long hours of standing. Long hours of standing, especially on hard, concrete ground can increase your risk of developing plantar fasciitis. Occupations such as factory workers or teachers may require these and put you at a greater risk of developing plantar fasciitis.

Complications of Plantar Fasciitis

Plantar fasciitis tends to heal on its own with sufficient rest after a period of time. However, plantar fasciitis, if aggravated or left untreated, could lead to certain complications. These include:

Chronic heel pain
Problems for other parts of the body as a result of compensating for the weakness of the heel caused by plantar fasciitis.

Diagnosing Plantar Fasciitis

To diagnose plantar fasciitis, your doctor will examine your affected foot as well as your medical history. Your doctor may check for areas of tenderness and attempt to locate the specific location of your pain. This will help to determine the cause of your pain. While imaging tests are usually not required, your doctor may prescribe an X-ray or MRI if they suspect that your pain may be caused by other more serious issues such as a stress fracture.

Preventing Plantar Fasciitis

It is possible to make lifestyle changes to prevent plantar fasciitis from developing. These include:

Maintaining a healthy weight. Being overweight or obese can increase your risk of developing plantar fasciitis due to the stress placed on your feet. By losing weight, you can reduce this amount of stress. A healthy BMI ranges from 18.5 to 24.9 and staying within this BMI range will be ideal for preventing plantar fasciitis.
Getting proper fitting footwear with sufficient support. Providing your feet with sufficient support can help greatly when it comes to avoiding plantar fasciitis. This is especially important when it comes to sporting footwear such as running shoes, to reduce the impact on your feet. If possible, try to avoid wearing high heels as they will lead to additional strain on your feet.
Avoiding high-impact activities, or switch to low-impact activities. High-impact activities such as running and jumping can put stress on your feet and cause your calf muscles to tighten. This can increase your risk of developing plantar fasciitis. In comparison, low-impact activities such as swimming or cycling will not affect your feet and are less likely to lead to plantar fasciitis.
Stretching your legs and feet. Gentle calf and foot stretches can effectively improve the flexibility and endurance of your calf and foot muscles, lowering your chance of injury.

Treatment Methods for Plantar Fasciitis

It may take 6 to 12 months for your foot to recover fully from plantar fasciitis. Here are some steps that you can take to speed up your recovery process or alleviate symptoms of pain:

Rest. Sufficient rest is crucial when it comes to your body’s recovery. Continual strain on your injured foot can cause aggravation, resulting in additional pain and slowing your recovery process.
Ice. Pressing an ice pack against your affected foot can help to reduce inflammation, alleviating symptoms of pain.
Stretching and exercise. Stretching and strengthening exercises for your calves, Achilles tendon and feet can help to relieve pain as well as prevent future episodes of plantar fasciitis.
Additional support. Supportive gear can be worn to provide extra support for your affected foot, preventing further aggravation and injury. These include athletic tape, shoe inserts, heel cups, night splints or even a walking cast or boot.

Should these methods be ineffective, you may wish to consider consulting a professional physiotherapist. Physiotherapy can be helpful in aiding your recovery process and alleviating pain symptoms during the process.

Physiotherapy for Plantar Fasciitis

Physiotherapy offers a range of interventions aimed at alleviating pain, improving flexibility, and restoring function in individuals with plantar fasciitis.

Electrotherapy

Electrotherapy can reduce pain, inflammation, and promote tissue healing in plantar fasciitis. These electrotherapy modalities can be effective in managing symptoms, particularly in cases resistant to conventional treatments.

Ultrasound Therapy

Ultrasound therapy utilises high-frequency sound waves to generate heat deep within tissues, promoting tissue healing, reducing inflammation, and alleviating pain. The heat generated by ultrasound therapy helps increase blood flow, accelerate tissue repair, and reduce pain and stiffness in the plantar fascia and surrounding structures.

Deep Tissue Massage

Deep tissue massage can be an effective treatment method for plantar fasciitis. It is effective in relieving pain and discomfort associated with the condition. Deep tissue massage targets the deeper layers of your muscles, relieving and treating muscle and tendon pain, stiffness and injury. Deep tissue massage involves the use of deep, slow, long pressure to press into the deeper layer of your muscle or tendon. Lotion and cream may be used during your deep tissue massage to smoothen the process.

TCM for Plantar Fasciitis

TCM offers holistic and natural approaches to treating plantar fasciitis, addressing both the physical symptoms and underlying imbalances in the body's energy flow.

TCM Acupuncture

Acupuncture involves the insertion of thin needles into specific acupuncture points along the meridians of the foot and lower leg to stimulate Qi (vital energy) flow and restore balance to the body. Acupuncture can help alleviate pain, reduce inflammation, and promote healing in plantar fasciitis cases.

TCM Herbal Medicine

TCM herbal remedies are tailored to individual needs and may include herbs with anti-inflammatory, analgesic, and tissue-repairing properties to support healing and reduce symptoms.

TCM Cupping Therapy

Cupping therapy is effective in reducing pain and inflammation associated with plantar fasciitis by increasing blood flow and promoting healing in the affected area.

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