Lately ni kaki saya terasa sakit je.. Sakit tu di bahagian tapak kaki, bukan di tumit tapi kat tengah-tengah(nak cakap nama specific pun tak tau, tengok gambar nih. Tempat yang orang tu tunjuk).
Sakit tu makin kuat saya rasa time bangun tidur, waktu nak turun dari katil dan start berjalan. Masa tu rasa kaki ni sengal sangat, nak melangkah pun rasa sakit. Tapi lepas tu dah ok. Bila saya urut-urut tapak kaki dan tekan kat tempat yang sakit tu rasa sengal sangat.
Saya dah risau dan suspect macam-macam. Kenapa dengan kaki saya ni? Injured ke? Gout ke?
So, sebelum saya proceed jumpa doktor, saya Google dulu untuk mencari info-info yang berkenaan dengan sakit saya ni.
Google punya Google, saya jumpa ni dan saya yakin inilah punca sakit saya... PLANTAR FASCIITIS ( Sila baca penerangan panjang lebar kat bawah.) Kesimpulannya ia berpunca dari keradangan tisu yang support bahagian bawah tapak kaki kita yang menyebabkan kesakitan di bahagian yang ditunjukkan dalam gambar.
Antara puncanya ialah otot betis yang tegang, obesiti dan aktiviti seperti berlari/sports yang kerap.
Rawatan sendiri boleh dibuat dengan exercise, letak ice dan lain-lain. Tapi kalau sakit sangat melampau eloklah berjumpa doktor untuk kepastian dan rawatan yang lebih lanjut.
Maybe saya pun nak ke klinik to make sure dan dapatkan rawatan segera.
PLANTAR FASCIITIS
Credit to: http://orthoinfo.aaos.org
Plantar fasciitis (fashee-EYE-tiss)
is the most common cause of pain on the bottom of the heel. Approximately 2
million patients are treated for this condition every year.
Plantar fasciitis occurs when the
strong band of tissue that supports the arch of your foot becomes irritated and
inflamed.
Anatomy
The plantar fascia is a
long, thin ligament that lies directly beneath the skin on the bottom of your
foot. It connects the heel to the front of your foot, and supports the arch of
your foot.
Cause
The plantar fascia is
designed to absorb the high stresses and strains we place on our feet. But,
sometimes, too much pressure damages or tears the tissues. The body's natural
response to injury is inflammation, which results in the heel pain and
stiffness of plantar fasciitis.
Risk Factors
In most cases, plantar fasciitis develops
without a specific, identifiable reason. There are, however, many factors that
can make you more prone to the condition:
- Tighter calf muscles that make it difficult to flex
your foot and bring your toes up toward your shin
- Obesity
- Very high arch
- Repetitive impact activity (running/sports)
- New or increased activity
Symptoms
The most common symptoms
of plantar fasciitis include:
- Pain on the bottom of the foot near the heel
- Pain with the first few steps after getting out of bed
in the morning, or after a long period of rest, such as after a long car
ride. The pain subsides after a few minutes of walking
- Greater pain after (not during) exercise or activity
Doctor Examination
After you describe your
symptoms and discuss your concerns, your doctor will examine your foot. Your
doctor will look for these signs:
- A high arch
- An area of maximum tenderness on the bottom of your
foot, just in front of your heel bone
- Pain that gets worse when you flex your foot and the
doctor pushes on the plantar fascia. The pain improves when you point your
toes down
- Limited "up" motion of your ankle
Tests
Your doctor may order
imaging tests to help make sure your heel pain is caused by plantar fasciitis
and not another problem.
X-rays
X-rays provide clear images of bones. They are
useful in ruling out other causes of heel pain, such as fractures or arthritis.
Heel spurs can be seen on an x-ray.
Other Imaging Tests
Other imaging tests, such as magnetic resonance
imaging (MRI) and ultrasound, are not routinely used to diagnose plantar
fasciitis. They are rarely ordered. An MRI scan may be used if the heel pain is
not relieved by initial treatment methods.
Treatment
Nonsurgical Treatment
More than 90% of patients with plantar fasciitis
will improve within 10 months of starting simple treatment methods.
Rest. Decreasing or even
stopping the activities that make the pain worse is the first step in reducing
the pain. You may need to stop athletic activities where your feet pound on
hard surfaces (for example, running or step aerobics).
Ice. Rolling your foot over a
cold water bottle or ice for 20 minutes is effective. This can be done 3 to 4
times a day.
Nonsteroidal anti-inflammatory medication. Drugs such as ibuprofen or naproxen reduce pain
and inflammation. Using the medication for more than 1 month should be reviewed
with your primary care doctor.
Exercise. Plantar fasciitis is
aggravated by tight muscles in your feet and calves. Stretching your calves and
plantar fascia is the most effective way to relieve the pain that comes with
this condition.
·
Calf stretch
Lean
forward against a wall with one knee straight and the heel on the ground. Place
the other leg in front, with the knee bent. To stretch the calf muscles and the
heel cord, push your hips toward the wall in a controlled fashion. Hold the
position for 10 seconds and relax. Repeat this exercise 20 times for each foot.
A strong pull in the calf should be felt during the stretch.
·
Plantar fascia stretch
This
stretch is performed in the seated position. Cross your affected foot over the
knee of your other leg. Grasp the toes of your painful foot and slowly pull
them toward you in a controlled fashion. If it is difficult to reach your foot,
wrap a towel around your big toe to help pull your toes toward you. Place your
other hand along the plantar fascia. The fascia should feel like a tight band
along the bottom of your foot when stretched. Hold the stretch for 10 seconds.
Repeat it 20 times for each foot. This exercise is best done in the morning
before standing or walking.
Cortisone injections. Cortisone, a type of steroid, is a powerful anti-inflammatory
medication. It can be injected into the plantar fascia to reduce inflammation
and pain. Your doctor may limit your injections. Multiple steroid injections
can cause the plantar fascia to rupture (tear), which can lead to a flat foot
and chronic pain.
Soft heel pads can provide extra support.
Supportive shoes and orthotics. Shoes with thick soles and extra cushioning can reduce pain with
standing and walking. As you step and your heel strikes the ground, a
significant amount of tension is placed on the fascia, which causes microtrauma
(tiny tears in the tissue). A cushioned shoe or insert reduces this tension and
the microtrauma that occurs with every step. Soft silicone heel pads are
inexpensive and work by elevating and cushioning your heel. Pre-made or custom
orthotics (shoe inserts) are also helpful.
Night splints. Most people sleep with
their feet pointed down. This relaxes the plantar fascia and is one of the
reasons for morning heel pain. A night splint stretches the plantar fascia
while you sleep. Although it can be difficult to sleep with, a night splint is
very effective and does not have to be used once the pain is gone.
Physical therapy. Your doctor may suggest that you work with a physical therapist on
an exercise program that focuses on stretching your calf muscles and plantar
fascia. In addition to exercises like the ones mentioned above, a physical
therapy program may involve specialized ice treatments, massage, and medication
to decrease inflammation around the plantar fascia.
Extracorporeal shockwave therapy (ESWT). During this procedure, high-energy shockwave
impulses stimulate the healing process in damaged plantar fascia tissue. ESWT
has not shown consistent results and, therefore, is not commonly performed.
ESWT is noninvasive—it
does not require a surgical incision. Because of the minimal risk involved,
ESWT is sometimes tried before surgery is considered.
Surgical Treatment
Surgery is considered only after 12 months of
aggressive nonsurgical treatment.
Gastrocnemius recession. This is a surgical lengthening of the calf (gastrocnemius)
muscles. Because tight calf muscles place increased stress on the plantar
fascia, this procedure is useful for patients who still have difficulty flexing
their feet, despite a year of calf stretches.
In gastrocnemius
recession, one of the two muscles that make up the calf is lengthened to
increase the motion of the ankle. The procedure can be performed with a
traditional, open incision or with a smaller incision and an endoscope, an
instrument that contains a small camera. Your doctor will discuss the procedure
that best meets your needs.
Complication rates for
gastrocnemius recession are low, but can include nerve damage.
Plantar fascia release. If you have a normal range of ankle motion and continued heel
pain, your doctor may recommend a partial release procedure. During surgery,
the plantar fascia ligament is partially cut to relieve tension in the tissue.
If you have a large bone spur, it will be removed, as well. Although the
surgery can be performed endoscopically, it is more difficult than with an open
incision. In addition, endoscopy has a higher risk of nerve damage.
Complications. The most common
complications of release surgery include incomplete relief of pain and nerve
damage.
Recovery. Most patients have good
results from surgery. However, because surgery can result in chronic pain and
dissatisfaction, it is recommended only after all nonsurgical measures have
been exhausted.
