News & Events / Plantar Fasciitis

Plantar Fasciitis

The plantar fascia is a thick band of connective tissue that runs along the underneath of the foot from the heel bone to the toes. Its function is act as a shock-absorber that support the arch of the foot and guide the shape of the foot during walking and running. If the fascia is overstressed or tensioned, micro-tear will happen, causing injury and pain. This overuse injury of the plantar fascia is called plantar fasciitis.

Symptoms

  • Sharp pain on the bottom of your foot, sometimes going into your heel (usually worse in the morning, with the first few steps)
  • Pain is usually worse after exercise
  • Pain after long periods of rest, such as standing after a long period of sitting

Causes

Foot and leg biomechanics

  • Flatfoot (putting too much stress to the fascia)
  • Having a high arch ( lack of flexibility to shock absorb appropriately)
  • Tight Achilles tendon (affect your ability to flex your ankle and increase the risk of injury)
  • Abnormal pattern of walking

Intense Workout

  • Long distance running, ballistic jumping activities, and dancing

Occupations

  • Requires long hours of standing or walking, especially oh hard surfaces

Treatment

Ice or heat – Reduce pain level, promote tissue healing

Massage – Pain relief

Stretching – Improve flexibility

Strengthening exercises – Improved strength to bear weight, injury prevention

Taping- Relieve symptoms

Avoiding the aggravating activity – running, prolonged standing, etc)

You can call our center for an assessment to check if you are having a plantar fasciitis, don’t wait for the symptoms to become persistent!

 

 

什么是足底筋膜炎?

首先, 先让我们了解一下什么是足底筋膜,它是由很厚的弹性组织所构成,位于脚底跟骨的前方,以扇形向前延伸分布在脚趾骨底下。其作用是支撑脚底的足弓,让我们在站立行走及跑脚部承受体重的同時,依然能维持足弓的形狀,在跑、跳等高刺冲击性运动时起了吸收地面反作用力的避震作用。但当足底筋膜承受过度的牵拉力的时候,就会造成筋膜有细微的撕裂,进一步形成劳损和疼痛。所以这种筋膜过度劳损的伤害,叫做足底筋膜炎。

症狀

  • 脚底感到刺痛,疼痛通常会集中在脚跟(特别是早上起来脚刚开始踩地的时候脚跟会有剧痛)
  • 运动之后的疼痛感受特别强烈
  • 休息一段时间之后站起来会特别痛,像是维持一段时间坐姿后站起来

造成足底筋膜炎的原因

错误的足部或脚部的生物力学

  • 扁平足(使得足底筋膜承受过大的牵拉力)
  • 高足弓(柔软度不足,导致无法恰当地吸震)
  • 阿基里斯腱太紧绷(限制了脚踝往上翘的动作,因为代偿方式导致足底筋膜压力上,增加受伤的机率)
  • 不恰当的步态

过于激烈的运动

  • 长跑,弹跳运动,跳舞等

职业

  • 一些需要长时间站或走的职业,特别是在站或走在硬的地面

 

治疗

冰敷或热敷 – 减低疼痛,促进组织修复

按摩 – 缓解疼痛

伸展运动 – 增加柔软度,伸展足底筋膜

肌力运动 – 強化肌力,使得能够承受重力,预防损伤

肌贴 – 缓解症状,放松筋膜

避免会导致症状恶化的运动 – 像是跑步,久站等

如果您怀疑您有上述症状,可以到我们的诊所来做一个更全面的评估,让我们的治疗师判断您是否真的患有足底筋膜炎,别等到症状持续恶化!

2019-02-02T05:42:54+08:00

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