Plantar Faciitis: More than Just a Real Pain!
Plantar faciitis is a very common foot ailment. What starts as a dull ache skyrockets to pain whenever they do any exercise such a walking or running. This condition is more than just a pain in the heel. This pain is often most present when someone first awakens or has sat or stood in one place for an extended period of time.
The plantar fascis is a thick broad band of fibrous tissue than runs on the bottom of the foot. It is attached to the heel bone (calcaenous) and goes out to the toes (metatarsals) of the foot. This tight band of tissue is elastic and acts like a bowstring to maintain arch of the foot. As a person ages, this band becomes less flexible.
Plantar faciitis is a type of overuse injury caused by micro tears to the plantar fascis. It is present with inflammation of the plantar fascia and often feels like sharp knives digging into your heel. What is thought to be pain in the ball of your foot originates in the middle of the bottom of your foot.
It comes from overuse of the foot through sports that involve the pounding of feet, running, jumping, or walking. A sudden change of more than 10% increase of activity, wrong shoes, worn out shoes, an increase in weight, pregnancy, and arthritis can increase plantar faciitis. Middle-aged persons and women are more likely to get this condition. Those who spend their lives on their feet in one place also frequently suffer. Genetic conditions such as flat feet or high arched feet also suffer most frequently. Having an uneven gait and foot-landing pattern also increases the problem.
Even with plantar faciitis, many people have found relief. Many runners, walkers, athletes, and others who suffer from this condition are able to still exercise long distance with self-help and preventive care. Some of these methods include rest. People with plantar faciitis have found that complete rest or at least a decrease in activity have helped them heal this condition. Experts suggest that athletes take complete rest from their particular activity until their feet do not hurt. People with flat feet and high arch have found that with the use of insoles, heel cups, or doctor-prescribed orthotics, they are still able to run marathons, ultra marathons, or hike long distances with great success.
Going to a quality sports store will give you the right shoe and help you in your particular sport or activity. Some people have found that cross training with low impact activities is great way to substitute exercise while you are healing. Biking and swimming are great aerobic non-impact activities. When stationary biking, some trainers and experts suggest you pedal on the ball of your foot instead of going on your toes to decrease friction on the plantar portion of the foot. Swimming in deep water also takes the tension off the bottom of your foot.
Stretching is also a great way to prevent or heal plantar faciitis. A calf stretch and a reverse calf stretch are great exercises to do BEFORE and AFTER exercising. One stretch is where one knee is flexed; toes are pulled back toward ankles and held for a comfortable 8-10 seconds. Stretching should never hurt. Stretches should also be done in the morning before you get out of bed and whenever you sit for an extended period of time. Making the ABCS, words, or shapes with your toes also strengthens the ankle and shin as well as the bottom of the foot. Other remedies include picking up tennis balls, golf balls or picking up a towel with your foot. Take a pair of new athletic shoes that have not been outside and wear them instead of going around barefoot in the house for extra foot support. Don?t forget supportive orthotics, heel supports, or arch supports in the shoe as well.
Medical interventions include using ice, topical ointment, and pill or capsule muscle pain reliever. Taking a Styrofoam cup and applying the ice in a massage for 5-10 minutes is a great natural healer. Take a small Styrofoam cup and fill it with water. Stick it vertically in the refrigerator, and in a few hours, slowly tear from the top of the cup to make the ice massage for your foot. Wearing an ice pack to bed with a sock on encourages healing without fear of freezing your foot. An unopened frozen water bottle is great to use to massage the ball and bottom of your foot. Biofreeze is a topical agent that will give the feel and effect of ice without the water. Aspirin, acetaminophen (such Tylenol), naproxen (such as Aleve), ketoprofen (such as Orudis and Actron), or ibuprofen (such as Advil, Motrin, Nuprin) can ease the heel pain, but talk to your doctor before you take any medicine. Take with caution because they mask the problem and don?t really deal with the real issue of pain and injury.
Once in a while, you need to consult a professional. A foot doctor can prescribe additional exercises or special footwear that will help with healing. Sometimes they will prescribe a special taping of the foot or heel cradle/splint that can be worn at night. Foot doctors who are athletes in your particular sports will help you overcome the injury and not be unnecessarily sidelined by an injury. Occasionally they will give cortisone shots in the heels or perform outpatient foot surgery. This is done as a last result. Remember that the pain of plantar faciitis sometimes does not come until 12-36 hours after you have completed your sport. Minimum rest is also recommended for that time period as well.
Personal trainers, physical therapists or seasoned athletes in your sport can be another great help. They can watch how you walk, run, or jump and give tips for proper posture and body alignment. They can even give exercises that will help promote good balance. Core training such as crunches, bridges, flies, and hip flexors strengthen both the upper and lower body so all the pressure is not on your foot. Once the foot has heeled, some trainers will also suggest stride training or gentle speed work for a small distance. Cross training using the opposite muscles and strength training build up not only your muscles but your bones as well.
Your feet are an essential part of your body. Take care of them and understand how to make them happy. When you maintain balance in fitness and your personal life you will have an optimum lifestyle.
References
Burfoot, Amby (2004) Complete book of running. New York: Rodale,
Galloway, Jeff (2002) Galloway?s book on running. Bolinas, CA: Shelter
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