Pain in your heels or feet can be excruciating. Obviously, if any pain is experienced when stretching or exercising then medical advice would need to be obtained to ensure no further injury results. c) Stretching of the plantar Fascia is a treatment that is preferred over the others as it provides a long term relief to the heels. The reduction in the inflammation and pain is assured in this treatment. Wearing proper footwear can help you a lot with the pains you are experiencing. In case your feet have an abnormal shape – which can happen to people with flat feet – you will need orthotics, which are custom made shoe inserts that will be created by following the specific shape of your feet.
Dependent upon the severity of planters fasciitis you have experienced, will determine how quickly you will be able to begin exercising. Obviously, gentle stretching routines will be introduced to begin the exercise program. This is essential to avoid over exertion which could risk a longer period of time for the problem to be cured. So finding the most appropriate plantar fascia exercises for your specific medical condition is uppermost. Massage with ice thrice a day. You can also freeze a small water bottle and then roll it around the heel and arch of the foot. This will not only massage your feet but also offer a stretching effect and a cooling sensation.
Stand and place one foot behind you. Lean forward, bend your knee, and grasp a chair or the counter and flex the foot behind you keeping your toes on the floor and gently stretching the calf muscle. Repeat five times and then switch feet. 7) Stretching and strengthening exercises may be prescribed. Your doctor will examine your feet and check for tenderness or soreness. He may also ask you to flex your foot while he pushes on your heel to gauge your pain. Your doctor may also order an MRI or x-ray to rule out fracture or other foot problems.
• Footwear- Footwear for plantar fasciitis should be lace-up with good arch support and cushioning. This involves rolling the arch of the foot over a massage ball while either standing (holding a wall or chair for support) or sitting. Give the foot and ankle full movement in all directions while rolling the arch over the massage ball. This massage both lengthens the muscles along the sole of the foot and alleviates tension. It can be done after the plantar fasciitis stretches above. Non-steroidal anti-inflammatory drugs will help alleviate some pain. A Podiatrist will suggest specific stretching exercises of the plantar fascia, Achilles tendon and hamstring and quadriceps muscles as a way of treating your plantar fasciitis. Even though plantar fasciitis is frustrating and slow to heal, a visit to a foot specialist called a Podiatrist can greatly reduce healing times and get you back into life quickly and easily.
You can buy arch supports that can be used in shoes you already own. They do not have to be customized or cost a lot of money. Just a little extra arch support can allow your foot to have a normal alignment and help to relieve pressure on the inflamed tissue. I also suggest wearing shoes during the day that cushion your foot. Shoes will help to support your normal arch and will relieve pressure on the heel bone. There are a number of other less common causes for heel pain that are not related to the plantar fasciawdsc. These include nerve pain from a pinched nerve in the ankle or lower back, stress fractures of the heel bone, rare bone tumors, pain from body-wide arthritic conditions like rheumatoid arthritis, nerve damage from conditions like diabetes, and simple heel pad bruising.
Your doctor may also recommend you wear night splints to help relieve pain. Night splints are also used in people who suffer from Achilles tendon pain. One study showed night splints help relieve plantar fasciitis pain in 11 of 14 patients involved in the study. Your doctor may recommend custom made night splints or you can find them in most drug stores and pharmacies. The splints immobilize the foot and ankle during the night and hold it in a position to help relieve pain. If you are like me, you know that waking up every morning being afraid of the foot pain you will go through during the day is not a great way to spend your life. When I first started fasciitis exercise I really didn’t want to spend my day stretching. I’ve always been a rather inflexible person and just didn’t have the time to commit to it. Thankfully it only takes a few minutes a day.
Plantar means the bottom of the foot. The fascia is a long ligament that runs along the foot. Itis means inflammation. The name plantar fasciitis therefore means tearing and inflammation of that long ligament at the bottom of your foot. This is a result of small micro-tears in the fascia due to overstress. 1. Foot or heel pain, usually within the first few steps of getting out of bed in the morning. Hip strengthening and balance exercises will also be helpful to promote increased rotational control in the hip and thereby any unnecessary stress from being transmitted through into the foot. Tight calves should also be addressed with consistent stretching to allow the ankle to move freely and avoid overloading the plantar fascia. This happens when the calves are tight because the foot will pronate to make up for motion that is limited by tight calves.
This consists of cutting the ligament that keeps the plantar fascia tied to the calcaneus. Once the pressure is relieved, plantar fascia will be able to heal. However, such cases are extremely rare, and most people feel pain relief and are able to return to their normal activities by following the other treatments described a little earlier. While there are other factors that contribute to such feet conditions, like obesity, illness, and age, flat feet can lead to plantar fasciitis and heel pain. It is very important that the doctor identifies correctly the cause of your heel pain, in order to prescribe the best treatment.
In case you have flat feet and you suffer from plantar fasciitis and heel pain, you should know that treatment is readily available. 95% of people experiencing plantar fasciitis get away with non-surgical treatments and their condition is greatly improved. Surgery is recommended only in severe cases, and it is quite rare, but it can be appealed to, if the situation requires it. However, not all causes of heel pain are plantar fasciitis. There are other possibilities of heel pain. 2) If you have sharp pain especially severe when you first get out of bed in the morning and the pain decreases as you walk around a bit then you likely have Plantar Fasciitis. Even if the pain goes away after a while in the morning, it can and often does return after any exercise and after being up on your feet for a while.
• Shoe Inserts- Shoe inserts are often the key to successful treatment of heel pain. The shoes inserts can permit you to continue daily routine activities without heel pain. Sometimes even the best shoe in the world doesn’t provide the support your foot needs. Everybody’s feet are different so different shoes work for different people. This is where insoles or shoe inserts help. They give added arch support. You can get gel ones or harder insoles. Depending on the severity of your plantar fasciitis, the amount of hardness you need will vary.
First off you need to understand that plantar tissue, like ligament tissue, can take a very long time to heal. It really can be a long job, in my case just over a year. In the case of people with flat feet, over pronation is the main cause of plantar fasciitis. As plantar fascia stretches more, creating more tension on the medial arch, and pulling more at the insertion point in the heel, they experience heel pain. If you have low arches you are prone to heel spurs but you can also get them if you have high arches. The tearing that occurs at the fascia, near the heel, is microscopic. It is not a full rupture but it is enough to weaken the fascia and once the fascia is weakened, it tears more from the constant weight of the body putting a large force load on your feet. When your foot is injured it is worse.
Sometimes the plantar fascia is irritated because the calf muscles are tight. This affects the way you walk or run and may put extra stress on this part of your foot. Stretching exercises help loosen up your calf muscles may help you find relief and prevent further occurrences of this condition. Strengthening and foot flexibility exercises are integral and another treatment used to firstly help with reduction of inflammation and pain reduction and then looking at preventing the condition from returning. The use and application ice to the area of inflammation for 10 minutes on and 20 minutes off, usually in the middle of the day and at the end of the day. This procedure helps to reduce pain and oedema which also speeds up the healing process.}