Causes of plantar fasciitis, progression of symptoms, and treatment methods

Causes of plantar fasciitis, progression of symptoms, and treatment methods

Plantar fasciitis (#plantar fasciitis) is a disease that causes pain due to inflammation of the plantar fasciitis of the soles of the feet. In particular, it is characterized by stabbing pain when you wake up in the morning and take the first step, and if left unattended, it can develop into chronic pain.

In this article, we will summarize the causes and symptoms of plantar fasciitis, the progression of symptoms, step-by-step treatment and prevention methods, and helpful and avoidable foods.

 

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1. the cause of plantar fasciitis

Plantar fasciitis is a disease in which inflammation occurs as the **Plantar Fascia**, a ligament tissue of the soles of the feet, is repeatedly stressed and accumulates microscopic damage.

 

📌 Key causes

✔ Overuse: Standing for a long time or walking, running, or wearing high heels (#FootPain #HelderPain)

✔ Wrong shoe wearing: Cushion-deficient shoes, old shoes (#Precommended comfortable shoes)

✔ Structural problems of the feet: Flat feet, low feet (high-archy feet)

✔ Weight gain: Increased pressure on the feet due to obesity (#weight management #Healthy lifestyle)

✔ Tension of the calves and Achilles tendons: causing constant stress on the soles of the feet

✔ Sudden increase in exercise intensity: Walking, running, and climbing more than usual (#Prevention of injury to exercise)

 

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2. The progression of the symptoms of plantar fasciitis (step-by-step pain change)

 

The pain of plantar fasciitis begins lightly in the early stages, but if left unattended, it gets worse and can develop into a chronic problem.

🔹 Stage 1: Initial (mild pain, discomfort)

• Symptoms

1. Stiffness when I wake up and take my first step
2. If you stand or walk for a long time, your soles feel tired
3. Moving for a certain amount of time reduces pain

• Treatment Methods:

1. Sufficient rest and stretching (#Footoscleritis Stretching)
2. Wear shoes with proper cushioning (#Footosclerosis)
3. Cold compress (10 minutes, 2~3 times a day)
4. Massage the soles of the feet using a ball or tennis ball

 

🔹 Stage 2: Medium (Inconvenience in daily life, increased pain)

• Symptoms:

1. Strong pain in the first step of the morning (easing but persistent)
2. a sharp pain in the inside of the heel when walking or standing for a long time
3. Calf and sole muscles become stiff

• Treatment Methods:

1. Physical therapy (in vitro shock wave therapy, massage)
2. Taking anti-inflammatory drugs (NSAIDs)
3. Use of functional insoles (arch support) (#Footal fasciitis treatment)
4. Need to lose weight
5. calf stretching and massage

 

🔹 Stage 3: Chronic (severe pain, heel deformation)

• Symptoms:

1. a stabbing pain every time I walk
2. Pain persists even if you take a break
3. Heel Spur Formation
4. Feels like the soles of your feet are stiff

• Treatment Methods:

1. Hospital treatment required (steroid injection, extracorporeal shock wave treatment)
2. Wear custom insole and protector
3. Adjust momentum and minimize foot strain
4. Consider surgical treatment if necessary

 

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3. How to prevent plantar fasciitis

In order to prevent plantar fasciitis, it is important to reduce the burden on the feet and maintain flexibility.

✅ Lifestyle to prevent plantar fasciitis

✔ Choose the right shoes: Wear shoes with shock absorption, avoid hard shoes

✔ Regular stretching: Stretching to relax the muscles of the soles and calves

✔ Adjust exercise intensity: Gradually increase rather than suddenly doing a lot of exercise

✔ Weight Management: Proper diet management as weight gain increases foot strain

✔ Foot massage and hot packs at the same time: Use massage and hot packs to relieve muscle fatigue

 

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4. Food for plantar fasciitis patients to watch out for

 

🚫 Foods to avoid (inflammatory worsening food)

1. Processed foods: ham, sausage, ramen, etc. (inflammatory)
2. Fried food: chicken, fries, etc. (weight gain and blood circulation disturbance)
3. Foods high in sugar: cakes, snacks, and soft drinks (increased inflammatory reactions)
4. Alcohol and Caffeine: Excessive Alcohol and Coffee Aggravate Inflammation

✅ Good food to eat (help with inflammation relief and recovery)

1. Foods rich in omega-3 fatty acids: salmon, mackerel, tuna, nuts → anti-inflammatory action (#anti-inflammatory food)
2. Foods high in calcium and magnesium: milk, cheese, tofu, banana → muscle relaxation and bone health
3. Protein-rich foods: chicken breasts, eggs, legumes → muscle and tissue recovery
4. Antioxidants: blueberries, tomatoes, broccoli, green tea → inflammation relief

 

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5. Conclusion

Plantar fasciitis is not just foot pain, but if left unattended, it can lead to chronic diseases.

Early treatment and prevention can improve enough

Life habits such as shoe selection, weight management, and stretching are important

Avoid foods that exacerbate inflammation and eat anti-inflammatory foods help

Keep healthy feet by practicing the right lifestyle before plantar fasciitis intensifies your pain! 😊

 

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