Did you get out of bed one time only to be greeted by some stabbing pain in your heel? It may go away after some walking around, but at lunchtime, you feel it again. The cycle continues, and after some time even small tasks like getting groceries, going for a walk in the evenings, or even standing for a small duration of time seem impossible
If all this sounds familiar, then you might be suffering from plantar fasciitis, one of the most common causes of heel pain. Healing can be resolved with the appropriate treatment and you do not have to suffer needlessly through it over time.
At Ojas the best physiotherapy Dubai, you will be provided the proper treatment with advanced methods to recover your foot, get back to mobility, and most importantly, live without the burden of heel pain.
Everything you need to know is included in this article, from symptoms and treatment options, do’s and don’ts, and how to recover fast with the specialized care Ojas Physiotherapy clinic Dubai provides.
What is Plantar Fasciitis?
Your feet experience extreme levels of pressure on a daily basis. While you are running, working for eight hours straight, or even walking, the plantar fascia takes quite a lot of damage.
Plantar Fascia refers to the broad band of connective tissue that connects your heel bone to your toes, and is responsible for providing support to the foot’s arch and also helps in absorbing shock.
However, when this tissue becomes inflamed, overstretched, or develops tiny tears, it leads to plantar fasciitis, a painful condition that can result in chronic heel pain.
Acute vs. Chronic Plantar Fasciitis
Plantar fasciitis can be classified as:
- Acute: Pain that flares up after excessive stress (for example, a long hike or intense workout).
- Chronic: Ongoing heel pain caused by long-term overuse, poor footwear, or untreated acute cases.
Common Symptoms of Plantar Fasciitis
Did you know that nearly 10 per cent of people suffer from plantar fasciitis at some point in their lives and it causes almost 80 per cent of heel pain complaints?
It’s most common in runners, athletes, teachers, retail workers, and office professionals who stand for long hours.
The patients with plantar fasciitis typically present with:
- Heel pain on rising (particularly with the first few steps).
- Pain on walking or walking for a long distance.
- Aching, stinging, or burning pain on the sole of the foot.
- Pain on pressure but not at rest.
- Tenderness when pressed over the arch or the heel.
Why Addressing Heel Pain Matters
As it’s a very common condition anyone can go through, it’d be helpful to have some knowledge about it. Ignoring the symptoms can lead to:
- Chronic pain that lasts for a long time, it can be months or years.
- Compensatory injuries in the knees, hips, or lower back due to altered walking patterns.
- Reduced mobility, making everyday activities difficult.
What Causes Plantar Fasciitis?
Plantar fasciitis does not happen overnight. Instead, there is a series of events that culminates in abnormal stress to the plantar fascia, The following factors increase the risk:
1. Athletes & Active Individuals
- Running, jumping, and other sports activities repeatedly stress the joints and overstretch the plantar fascia.
- Increased exercise intensity, especially if sudden (e.g., marathon running), raises risk.
Why Do Professional Athletes Trust Ojas Physiotherapy Clinic Dubai?
2. Long Hours on Your Feet
Jobs that require prolonged standing, like shop assistants, factory workers, cooks, teachers, and nurses, spend the day standing, which contributes to chronic tension.
3. Foot Mechanics
- Flat feet or high arches lead to uneven weight bearing, which stretches the fascia.
- Tight calf muscles or abnormal gait patterns increase stress on the fascia.
4. Those Who Wear the Wrong Shoes
- Those that are poorly supportive and worn out lacking arch support, contribute to foot strain.
- High heels and flip-flops cause the foot to be in unnatural positions, increasing tension.
5. Pregnancy or Weight Gain
Weight gain increases stress on the feet, thus increasing the likelihood of inflammation.
6. Lifestyle Factors & Aging
It is more common in the age group 40-60 years, as the plantar fascia loses elasticity over time.
When to Visit a Doctor or Physiotherapist?
If your foot pain does not subside, it’s time to seek expert care at Ojas Physiotherapy Clinic Dubai. Book an appointment if:
- Pain has lasted longer than a few weeks.
- Difficulty in carrying out simple movements like walking or standing.
- No numbness or tingling sensation.
- No impact of home remedies.
How Is Plantar Fasciitis Diagnosed?
Our specialists at Ojas Physiotherapy Clinic Dubai, perform:
- Physical examination: Arch and heel pain.
- Test of mobility: Stiffness and pain on movement.
- Gait assessment: Your gait to spot imbalances.
- Imaging studies (if needed): X-rays or MRIs to rule out fractures or heel spurs.
Early diagnosis and treatment will save you from long-term complications and ensure a quicker, pain-free recovery.
Best Options for Plantar Fasciitis Treatment
The good news? Plantar fasciitis doesn’t necessarily equal life on the edge! You can be better in no time with the right treatment and prevent any complications.
1. Physiotherapy – The Fastest & Most Reliable Treatment
Specialists at Ojas, the best physiotherapy in Dubai, provide advanced techniques and tailored treatment for plantar fasciitis, by addressing the cause and not the symptoms, ensuring effective recovery:
- Stretching & Strengthening Exercises: Relax tight muscles and strengthen support of the foot.
- Manual Therapy: A therapeutic hands-on approach to relieve tension and swelling.
- Shockwave Therapy: Facilitates relief from pain and healing through sound waves.
- Ultrasound Therapy: Stimulates blood circulation and reduces swelling.
- Custom Orthotics & Foot Taping: Gives individualized support to the arch.
2. Self-Help Home Remedies to Speed up Healing
Aside from physiotherapy, you can also use home remedies in self-care to speed up healing:
- Rest & Activity Modification: Limit high-impact activity to aid healing.
- Ice Therapy:
- Apply an ice pack for 15-20 minutes over the target area multiple times during the day.
- Pain can be managed by rolling a frozen water bottle under the arches of the foot.
- Calf & Foot Stretches: Make it a daily routine to stretch your calf muscles and Achilles tendon.
- Supportive Shoes: Caution is advised when choosing shoes; avoid those that do not provide great support and lack arches.
What NOT to Do with Plantar Fasciitis
Lifestyle changes must be adapted to avoid making the condition worse.
AVOID the following:
- Barefoot walking on hard surfaces: That’s more stress on your foot.
- Incorrect shoes: No flat shoes, flip-flops, or high heels.
- Disregard pain: Prolonging the pain and gritting through it will lead to chronic inflammation.
- Skip stretches: Painful calf muscles will aggravate the condition.
How to Heal Plantar Fasciitis Quickly
Foot pain can be annoying, if you want to minimize the recovery time in a short span, you need to be directed by the right protocol to accelerate the process. Here are some tips to direct you through:
- Be Committed to Physiotherapy: Ensures a perfect treatment plan for quick recovery.
- Wear Appropriate Footwear: Avoids re-injury.
- Use Ice Therapy: Avoids soreness and increases relief from swelling.
- Stretch Daily: Avoids muscles from contracting and stiffening.
- Use Night Splints: Prevents the alignment of the foot, thereby preventing pain in the morning.
Last Words: Back to Pain-Free Life
Plantar fasciitis does not have to dictate how you live your life. Heel pain can be overcome, and movement can be enjoyed if you have professional physiotherapy done early and incorporate the right lifestyle changes.
If you are looking for the best physiotherapy in Dubai, look no further. Ojas Physiotherapy and Rehabilitation has experienced professionals who utilize the most innovative techniques to treat plantar fasciitis with evidence-based approaches.
Are you ready to walk pain-free? Contact us today to book an appointment with Ojas Physiotherapy, and we will get you started on the path to recovery.