The Ins and Outs of Plantar Fasciitis

Perhaps you know someone, or you yourself had been afflicted with plantar fasciitis.  The plantar fascia is a ligament that connects your heel to your toes.  Inflammation in the ligament can cause pain while walking or standing.  People with plantar fasciitis usually notice their feet hurting when they step out of bed first thing in […]

IMG_8468 IMG_8467Perhaps you know someone, or you yourself had been afflicted with plantar fasciitis.  The
plantar fascia is a ligament that connects your heel to your toes.  Inflammation in the ligament can cause pain while walking or standing.  People with plantar fasciitis usually notice their feet hurting when they step out of bed first thing in the morning or they hurt more as the day goes on.  If you have ever had to deal with this condition you know how painful it can be and how disruptive it can be to your daily activities.  Today’s post will explore some possible causes for this condition and ways to treat it.  Content in this post is taken from WebMD.  For more information feel free to check out their website.

(http://www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview)

Possible causes for plantar fasciitis include:
Your feet roll inward too much when you walk (excessive pronation).
You have high arches or flat feet.
You walk, stand, or run for long periods of time, especially on hard surfaces.
You are overweight.
You wear shoes that don’t fit well or are worn out.
You have tight Achilles tendon or calf muscles.

No single treatment works best for everyone with plantar fasciitis. But there are many
things you can try to help your feet get better:
-Give your feet a rest.  Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
-To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain
reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin. I highly recommend freezing a water bottle.  Once it is frozen roll it across the bottom of your foot paying particular attention to the arch of the foot.
-Do calf stretches and towel stretches several times a day, especially when you first get up in the morning.  I recommend putting your foot up against a door or wall and bending your knee and pushing the foot into the wall in an arch position.
-Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups
or shoe inserts (orthotics). Use them in both shoes, even if only one foot hurts.

-Massage.  Run you thumb up and down the tendon to try to break up the tissue.  Usually the tendon will feel ropey so you will know for sure (as if the blinding pain weren’t enough to know you were in the right spot) you are rubbing the right spot.

There are also various biomechanical exercises that can help with realignment of the hip, knee, and
foot that will reduce the excessive overpronation in the foot.  A good personal trainer (such as me) can show you these simple exercises to help work on your condition.

 

When these treatments fail or the condition becomes more serious your doctor may recommend a splint or boot to wear at night, steroid shots, or possibly surgery (if the condition is not getting better or is getting worse after weeks or months of treatment).  Plantar fasciitis can be a stubborn little condition that can take weeks or months to heel.  Stay vigilant with treatment and take the condition seriously.

Happy Wednesday and happy feet!!!!