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！