With Scottish Highlands being a challenging hiking trail, it’s best for us to be fully prepared before the hiking itself. Plantar Fascitis has been a long time enemy that hinders hikers on their progress. Even worse, many people assumed it’s just an ordinary foot pain and left it untreated until it gets worse, delaying recovery and on some cases, deals permanent damage.
With that in mind, let’s learn about Plantar Fascitis.
What is Plantar Fascitis?
Plantar Fascitis is a disorder that caused heel pain and the bottom of the feet. The cause of the disorder is excessive tension and stress on the Plantar Fascia, a band of ligament and muscle in your heel.
The pain is usually worst at the first step after sleep. It will decrease gradually during the day, but after another long resting period, the pain usually strikes again.
Left untreated, the pain will become chronic. Long time sufferer usually changes their walking pattern, and might develop problems in another area such as the knee, back, or hip.
Who suffers from it?
Plantar Fascitis are commonly found in the following category:
It is most commonly found in people between the age of 40 and 60, the stress and tension build over time from the young age and accumulates during the later years. Activities that place a lot of stress on your heel, such as running, hiking and dance aerobics increase the exposure to the risk.
It is most commonly found on runners and hikers, with the above average stress placed on the heel during the activities. Flat-footed feet, high-arched feet, and people with an abnormal pattern of walking can also increase additional stress on the plantar Fascia, Obesity is also a factor, the excessive body weight will increase stress on your feet and heels, increasing the risk of the inflammation. Buying a good pair of hiking boots is therefore important as this article points out before taking a hike.
Treatment and care
1. Special Soles
Special soles for Plantar Fascitis sufferers are available in a lot of stores throughout the UK.
Pain relievers like ibuprofen and naproxen are usually prescribed, easing the pain and inflammation
3. Physical therapies
A supervised physical therapy such as stretching the plantar fascia and Achilles tendon.
4. Night Splints
A splint that stretches your calf and foot arch while sleeping can facilitate stretching of the plantar fascia.
5. Steroid Shots
Injecting steroid medication to the pain area can act as a temporary pain reliever. However, multiple shots are not recommended, because it may weaken the tendons and muscle on a long term. It also increases the risk of rupture. This method is best used when it is an absolute emergency.
6. Shock Wave Therapy
Sound waves are directed to the pain area to stimulate the muscle fibers to heal its inflammations. It is usually used for severe cases where other methods fail.
On severe cases when all else fails, surgery to detach the plantar fascia from the bones may be required.
Although not severely dangerous, the pain caused by Plantar Fascitis can disturb your hiking activities in Scottish Highlands. Concentration is important for hiking activities. And the pain caused by the disorder might cause you to lose concentration, increasing risks for hiking accidents. If you are suffering from Plantar Fascitis, or suspects you are after reading this article. It’s best to check with your local doctors to get an accurate diagnosis and care.