Plantar fasciitis is a common painful disorder affecting the heel and underside of the foot. The tearing of a ligament on the bottom of the foot where it attaches at the heel. The tearing causes inflammation and the inflammation causes pain.
Consider the following at the first sign of pain in the arch or the heel:
- Rest. No running, walking, treadmill or stairmaster. Cross-train by biking, swimming, yoga or weightlifting (avoiding squats and calf exercises).
- Ice. Take a sports water bottle, put it in the freezer and roll your arch over it for 20 minutes every evening.
- Stretch. Stretch your calf multiple times throughout the day. Use a belt to stretch your calf in the morning, before you get out of bed for 30 seconds to a minute.
Perform the runner's stretch (with both hands against a wall for support, extend one leg behind you, keeping that heel on the ground, and lean forward slightly to stretch your hamstrings/calves) as many times as you can throughout the day for 30 to 60 seconds (10 times a day).
- Wear Shoes. Make sure you are in shoes all the time. No going barefoot. Wear shoes that are rigid and bend only where the foot bends, at the toes. Test your shoes by turning them upside down, grabbing the toe and the heel and bending them. If they fold in the middle - throw them away. They may have caused your pain.
Many shoe companies are designing shoes to be lightweight. This compromises the stability in some brands and results in a breakdown of the shoe within a few months after purchase. Testing your shoes often for stability will help avoid injuries.
If your pain does not resolve in two weeks, visit your podiatrist. Other treatments may include anti-inflammatory medications, night splints, steroid injections, pre-fabricated or custom-made orthotics, castboots, shockwave therapy or surgery.
To avoid developing plantar fasciitis, make sure that you are always training in good shoes. If the shoe starts to wear down on the heel, you foot will take on abnormal stresses and will have a higher chance of injury.
If you have flat feet, consider buying a pair of sport orthotics at you local running store or sports store. Try to run on soft, even surfaces. Running on a sloped concrete surface will increase the chance of injury. Add mileage slowly and incorporate hills gradually.
Common causes of heel pain include:
- Achilles tendinitis
- Achilles tendon rupture
- Bone tumor
- Bursitis
- Fibromyalgia
- Fracture
- Gout
- Heel pad wear and tear
- Heel spur
- Osteomyelitis
- Peripheral neuropathy
- Pinched nerve
- Plantar fasciitis
- Rheumatoid arthritis
- Stress fractures
- Tarsal tunnel syndrome
- Tendinitis
Christine Dobrowolski is a podiatrist, runner and author of "Those Aching Feet: Your Guide To Diagnosis and Treatment of Common Foot Problems,"
sources:
en.wikipedia.org/wiki/Plantar_fasciitis
active.com
Consider the following at the first sign of pain in the arch or the heel:
- Rest. No running, walking, treadmill or stairmaster. Cross-train by biking, swimming, yoga or weightlifting (avoiding squats and calf exercises).
- Ice. Take a sports water bottle, put it in the freezer and roll your arch over it for 20 minutes every evening.
- Wear Shoes. Make sure you are in shoes all the time. No going barefoot. Wear shoes that are rigid and bend only where the foot bends, at the toes. Test your shoes by turning them upside down, grabbing the toe and the heel and bending them. If they fold in the middle - throw them away. They may have caused your pain.
Many shoe companies are designing shoes to be lightweight. This compromises the stability in some brands and results in a breakdown of the shoe within a few months after purchase. Testing your shoes often for stability will help avoid injuries.
If your pain does not resolve in two weeks, visit your podiatrist. Other treatments may include anti-inflammatory medications, night splints, steroid injections, pre-fabricated or custom-made orthotics, castboots, shockwave therapy or surgery.
To avoid developing plantar fasciitis, make sure that you are always training in good shoes. If the shoe starts to wear down on the heel, you foot will take on abnormal stresses and will have a higher chance of injury.
If you have flat feet, consider buying a pair of sport orthotics at you local running store or sports store. Try to run on soft, even surfaces. Running on a sloped concrete surface will increase the chance of injury. Add mileage slowly and incorporate hills gradually.
Common causes of heel pain include:
- Achilles tendinitis
- Achilles tendon rupture
- Bone tumor
- Bursitis
- Fibromyalgia
- Fracture
- Gout
- Heel pad wear and tear
- Heel spur
- Osteomyelitis
- Peripheral neuropathy
- Pinched nerve
- Plantar fasciitis
- Rheumatoid arthritis
- Stress fractures
- Tarsal tunnel syndrome
- Tendinitis
Christine Dobrowolski is a podiatrist, runner and author of "Those Aching Feet: Your Guide To Diagnosis and Treatment of Common Foot Problems,"
sources:
en.wikipedia.org/wiki/Plantar_fasciitis
active.com
Tips for Treatment and Prevention Your Heel
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Abine Naufal
