Inflammation of the plantar fascia in your foot is known as plantar fasciitis. It is the most frequent reason for heel discomfort.
The plantar fascia, which connects your heel to the ball of your foot and your toes, is a powerful, fibrous attachment like a ligament.
It has the stretchiness of a strong rubber band. Your foot’s arch is formed by the plantar fascia, which also joins the bones in your foot.
When your plantar fascia is overworked or overextended, plantar fasciitis develops. Your plantar fascia may enlarge as a result of any injury. Walking and using your feet become painful due to this inflammation.
The most crucial element in regard to Plantar Fasciitis and weight loss is your attitude. Don’t get discouraged by heel pain, but do take efforts to manage it and lessen symptoms so you can get active without agony.
For plantar fasciitis pain to be relieved, proper foot support is essential. According to the American Academy of Orthopedic Surgeons, good fit and sufficient support are required to prevent heel discomfort and other problems.
Regardless of your training routine or preferred sport, ensure your shoes provide adequate arch and heel support. To continue to offer support and cushioning, make sure to get new shoes as often as necessary.
What does plantar fasciitis feel like?
The typical symptom of plantar fasciitis is an aching sensation in the heel or down the sole of the foot. Depending on what you’re doing or the time of day, the discomfort may alter. You might experience various kinds of discomfort, such as:
- Pain after sleeping or sitting down and standing up. After a short period of time of walking, the pain normally disappears a dull, ongoing pain.
- When you utilize the affected foot or apply pressure to your heel, you may feel a sharp or stabbing pain.
- Your discomfort may momentarily subside if you exercise or move, but as soon as you stop, it usually returns.
- increased pain in the morning or after standing up from a sitting or sleeping position.
How is plantar fasciitis diagnosed?
Plantar fasciitis can be brought on by anything that irritates or harms your plantar fascia, such as:
Being required to stand all day at work. Playing sports, working out or exercising on a firm surface like a warehouse floor or the sidewalk.
Exercising without warming up or stretching. wearing footwear that doesn’t adequately support your feet like flip flops or flat, flexible sneakers. When you’re at home, go barefoot or stand barefoot.
How to Lose Weight with Plantar Fasciitis?
1. Exercise in comfort
Wearing the proper footwear and supporting your arches and heels will make it much easier for you to go active despite suffering from heel discomfort.
Purchase supportive sneakers and add inexpensive fascia bars or heel seats to all of your shoes to provide your feet with support, cushioning, and a reduction in inflammation.
2. Intensify your efforts progressively
Keep in mind that adopting lifestyle modifications is the key to losing weight, not resorting to extreme tactics.
Instead of aiming to walk a 5k with very little training, set a goal of walking for a few minutes per day and progressively lengthen your workouts.
3. Try low-impact exercises
Low-impact workouts can help you stay active, lose weight, and take less stress off your feet. Swimming, water aerobics, yoga, spin cycling, and rowing machines are all great ways to burn calories, but be gentle with your feet.
4. Work out your heels and feet
Don’t neglect your feet when it comes to exercise, even though cardio and physical activity that keeps you moving are the keys to weight loss! You can ensure that your feet will carry you where you need to go by maintaining the muscles and tendons in them supple and toned.
To keep your feet in condition, try these simple and effective stretches.
5. Manage your nutrition and exercise
While exercise is important for weight loss, dietary adjustments should also be made in conjunction with it. Use the “double down” principle as a general rule.
Increase the quantity of lean protein you eat, the amount of fresh produce you eat, and the amount of water you consume by two times.
Reduce your intake of refined foods like white flour and sugar, and be especially watchful of the calories you consume, especially soda and juice.
Your plantar fascia can be strengthened with easy at-home exercises. Stretch your calves, Achilles tendon, and the sole of your foot in particular.
Additional foot and lower limb strengthening exercises can aid with ankle stabilization, pain relief, and the prevention of recurrent plantar fasciitis.
7. Avoid high-impact activities
Running and jumping put a lot of strain on your feet, and if you don’t initially stretch them out, they can also tighten up your calf muscles.
If you run and wish to keep running, take a few weeks off to relax and ice your feet, then slowly resume your jogging while increasing your distance and endurance.
8. Go for low-impact exercise
Exercises like swimming, cycling, yoga, or cardio on an elliptical machine won’t create plantar fasciitis, and they won’t worsen it if you already have it.
Stretch your feet and calf muscles both before and after exercise. You can make motions with your ankles and feet, such as curling and releasing your toes.
Explain Heel Pain and Obesity
The increased weight significantly increases the strain that normal activities place on your feet, and it can also cause flattening, trauma, and micro-injuries in other portions of the foot in addition to the heels.
All of these things can cause pain. Additionally, you don’t need to be obese for your weight to start harming your feet. Your heels may begin to suffer if you gain just 15 or 20 pounds.
Naturally, for fat people, the impact of weight absorbed by the feet will frequently result in changes in posture, leading the knees to come closer together while walking, which, in turn, distributes the body weight to the insides of the feet.
Depending on the underlying cause of your pain, this will take different forms.
But in general, treatment entails educating patients about weight loss choices like remaining active and giving the feet the right support and protection for some patients, through the use of custom orthotics.
However, there is a catch: Heel pain frequently makes it challenging to reduce weight through exercise. Once you begin receiving the right care, heel pain will start to lessen (and eventually go away entirely).
Treatment for the plantar fasciitis
Most patients with plantar fasciitis report complete symptom relief with conservative non-surgical treatments within a year of diagnosis.
To speed up the healing process, it is crucial to give the feet time to rest and recover. Long periods of time spent standing or walking should be avoided during the initial phase.
Instead, administering ice and keeping the foot as elevated as possible can hasten the healing process.
A physiotherapist may suggest stretching exercises for the plantar fascia and calf muscles to increase the muscles’ strength and stability.
For the best outcomes, these should be regularly carried out numerous times per day. In addition to conventional analgesic treatments like paracetamol or non-steroidal anti-inflammatory drugs, an ice pack can be helpful for treating acute pain NSAIDs.
Less than 10% of people will require surgery to repair the plantar fascia’s damage and alleviate symptoms. Due to the hazards connected with surgical procedures, such as nerve injury, this is only used as a last resort.
People should be aware that standing for extended periods of time or engaging in high-impact sports activities are likely to result in issues. These activities ought to be avoided if at all possible.
If these activities are required or the person wants to continue with them, the proper safety measures should be implemented, such as applying ice after the activity.
Additionally, being overweight can raise your chance of developing plantar fasciitis. Therefore, for people who are overweight or obese, decreasing weight can assist to prevent symptoms.
More information about plantar fasciitis
The good news is that there are easy foot exercises to reduce discomfort and efficient at-home treatments for plantar fasciitis.
Rest is the first step in treatment. You need to lessen the strain on your foot since plantar fasciitis is brought on by pressure and repetitive motion so that your ligament has time to recover.
Consequently, that may entail refraining from or altering behaviours that cause your foot pain. Investing in more supportive shoes and orthotics, refraining from going barefoot, wearing night splints, heat and cold therapy, and specific activities to strengthen your plantar fascia are other treatments.
A podiatrist may suggest a cortisone injection if you’ve been using home cures regularly for a few months and the pain hasn’t subsided or is becoming worse.
Usually, it takes 3 to 12 months for plantar fasciitis to get better. However, your degree of activity and how frequently you use at-home remedies will determine how quickly you recuperate. But once more, seek medical attention right away if you don’t feel better. Schedule a visit with a podiatrist.
They’ll be able to rule out any more injuries and provide extra therapies or rehabilitation methods to hasten your recuperation.