posted on 11 Mar 2014 13:45 by cojimmie
You doctor or podiatrist can help you discover the cause of your condition. After the cause has been determined, your doctor will advise you on the best plantar fasciitis pain therapy. Most of the time, plantar fasciitis pain therapy is easily conducted at home with exercise, rest and relaxation. Sometimes staying off your feet for a given amount of time is the best form of plantar fasciitis pain therapy. Other times, a doctor may tell you to apply tape across the plantar fascia located just in front of the heel where the arch begins to allow the inflammation to subside and the foot to heal correctly.
First check your shoes for too much midfoot flexibility and check your training for changes. A detailed evaluation of changes in your training is necessary. You should start with what is called "relative rest" which means a decrease in workout intensity, duration of session and decrease in the number of sessions per week. The most important part of self treatment for this condition is being sure that your shoes offer sufficient stability and are optimal in controlling the forces that contribute to plantar fasciitis and heel spurs. Check your running shoes to make sure that they are not excessively worn. This is vital!
Many people with Plantar Fasciitis experience a sharp heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching and massaging the plantar fascia before standing up will help reduce heel pain for the rest of your day! Massaging the plantar fascia can be done simply by rolling a tennisball (or rolling pin) under the foot, all the way from the heel to the toes. Keep rolling the ball or pin under the foot for about 5 minutes.
Let us begin the discussion with a short explanation on what is plantar fasciitis. The human foot consists of plantar fascia, which is a thick and fibrous band of tissues, that originate from the lowermost surface of the heel bone and stretches along the sole of the foot, towards the toes. Plantar fasciitis is an inflammatory and painful condition of the plantar fascia. It is characterized by heel pain of light or severe nature. Plantar fasciitis is a commonly found condition in the United States and it has been observed that, every year almost two million Americans encounter plantar fasciitis.
Here are some plantar fasciitis exercises that are quite helpful. Stretch your calf before getting out of bed, but do it gently. Pull your toes up with your hand till you feel a stretch along the ball of your foot to your heel for couple of times for about thirty seconds. Do exercises that stretch your lower leg muscles. Get someone to massage the tissues at the bottom of your foot. Another alternative is to roll a tennis ball gently under the hurting foot. A frozen water bottle is a good replacement for tennis ball to control inflammation.
The best way to get rid of your pain is to get your plantar fascia stretched out. When the fascia lengthens it won't pull on your heel and you won't get so much pain. To do this you need to find a Chiropractic Physician or someone with extensive knowledge of the fascia to work on your foot. This procedure is extremely effective but also can be quite painful. It requires the practitioner to push into your fascia with their fingers and manually stretch out your fascia. It normally takes one treatment but may require more.
Stretching the calf muscles is an important part to reducing plantar fascia tension. The calf muscles, including the gastroc and soleus, attach to the back of the heel. Tension from these muscles pulls back on the heel, causing tension on the plantar fascia. A great way to stretch the calf the first thing in the morning, before you take your first steps, is to hook a towel on the ball of your foot and while keeping the knee straight pull back on the towel. Hold the stretch for a minimum of 30 seconds and repeat a few times.
Potential risks include rupture of the plantar fascia and fat pad atrophy. 22 , 23 Rupture of the plantar fascia was found in almost 10 percent of patients after plantar fascia injection in one series. 22 Long-term sequelae of plantar fascia rupture were found in approximately one half of the patients with plantar fascia rupture, with longitudinal arch strain accounting for more than one half of the chronic complications. 22 , 23 On the other hand, one author 24 found that most individuals with rupture of the plantar fascia had resolution of symptoms with rest and rehabilitation. SURGERY
Plantar Fasciitis is a rather common condition of the foot causing significant heel pain and proximal foot arch pain. The most common presentation of plantar fasciitis is when a patient experiences pain with their first step in the morning. This initial step incurs the most pain that the patient will feel throughout the day, but there will be continual pain in those who suffer from plantar fasciitis Typically people describe the pain as relating to the sensation of walking on glass. These initial steps incur tremendous pain near the proximal aspect of their foot where the plantar fascia inserts into the heel bone.
If you happen to strain or even injure your Plantar Fascia, you will know due to the fact Plantar Fasciitis is an extremely painful affliction of the feet. The Plantar Fascia is the muscle that runs from the heel to the ball of the foot. When this muscle is over-stressed or possibly been injured, when you first try to get out of bed each morning you will experience a new volume of pain. When you were lying down, the torn muscles have already contracted and when you attempt to walk after waking up, they get stretched suddenly.