There are many, many different causes of heel pain but one of the most common is called plantar fasciitis. This is when there is sharp pain in the heel when stepping on it first thing in the morning, or after long periods of rest.
This problem is a result of excess stress through the ligament in the bottom of the foot. This can cause tearing and results in lots of inflammation and pain.
It can be different for all kinds of people. For instance, some complain of pain first thing in the morning.
Others say it hurts more after they have been sitting and they first get up to walk. Some say that their pain comes only in the evening after a full day of putting weight on it.
The pain can even extend up into the arch and feel achy at any time throughout the day. Individuals develop plantar fasciitis for a variety of reasons.
One of the most common reasons for the development of plantar fasciitis is wearing poor quality or worn out shoes. Another common reason is starting a new activity, such as walking or running, after a period of inactivity.
Many active individuals develop plantar fasciitis after incorporating hills, stairs or uneven terrain into their training routine. A new job that requires standing all day or switching to a job with a harder surface, like cement floors, may contribute to its development.
Individuals with flatfeet or excess rolling of the feet have a natural predisposition for plantar fasciitis. Regardless of how the problem started, the treatment is aimed at decreasing the stress on the arch and decreasing the inflammation.
The following are ways you can reduce the pain and reduce the effect this has on your life:
1. Identify the cause: There is usually a reason for the development of plantar fasciitis, but since the condition is not typically associated with an acute injury it may be hard to remember.
The pain may have gradually developed after starting a new training routine, changing the routine, running or walking on a new surface, switching shoes, wearing worn out shoes or starting a new job. Once the cause is identified, stop the activity or modify it.
2. Avoid aggravating activities: Going up and down stairs, walking or running on hills, squatting, lifting heavy items and walking on uneven terrain all aggravate this condition. If you must squat down, keep the affected foot in front and flat on the ground.
Do not lift or carry heavy items including your kids. Use a stroller or have your spouse, significant other or friend carry them.
3. Stop running or walking: Aerobic activity is important to maintain and cross training can help. Try biking or swimming.
4. Use an ice massage: Freeze a sports water bottle or a juice can and place it on the floor. Roll your foot over the water bottle for at least 20 minutes twice a day. This helps decrease the inflammation in the foot while stretching out the arch.
5. Use a contrast bath: Icing helps decrease inflammation occurring within a 48-72 hour period. To help decrease chronic inflammation, try contrasting between ice and heat.
Start with an ice pack on the heel and/or arch for 5 minutes. Switch to a heating pack or a hot water bath for 5 minutes. Alternate between the two for 20-30 minutes 3-4 times a week.
6. Roll a ball under your foot: Take a tennis ball, soft ball or even a rolling pin and roll your foot over it to help stretch out the plantar fascia.
7. Stretch your calf in the morning: If you have pain in the morning upon waking, place a towel or a belt on your dresser. Before you get out of bed, wrap the towel or belt around the ball of your foot and stretch.
8. Take anti-inflammatory medications: Anti-inflammatory medications, like naproxen or ibuprofen, will help decrease the inflammation that occurs in the fascia as a result of the tearing.
9. Lose Weight: There is a good chance that you have gained some weight since the onset of your heel pain due to a decrease in activity. But, there is no way around the fact that increased weight on the body transmits to the feet.
Increasing the stress on the plantar fascia can worsen plantar fasciitis, making it more difficult to treat. Eat smart and try to incorporate aerobic activity which decreases the impact on the feet.
Author Resource:-
Jack R. Landry has worked as a podiatrist and foot surgeon for the past 14 years and written hundreds of articles about various foot conditions including plantar fasciitis.
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