Plantar Fasciitis

What is it?
Symptoms
Possible Causes
High Heels
Treatment
Stretches


What is it?

The Plantar Fascia is a strong tissue along the bottom of your foot. It attaches from your heel bone to your toes. The aggravation of this tissue can lead to the growth of spike-like projections of new bone known as a heel spur. A heel spur can cause you to experience sharp foot pain when walking.

Symptoms

• Foot pain that may begin with a mild ache in the bottom of your heel.
• The pain may progress to the arch of your foot and heel bone.
• Burning sensation and sharp pain in your heel and/or arch.
• The soreness is generally more intense in the morning when you're taking your first steps.
• Your heel may be swollen.
• If you're unsure, it's wise to seek a professional diagnosis.

• Structural problems e.g. over pronation (rolling inwards) or over supination (rolling outwards).
• Worn out shoes.
• Shoes that don't provide enough support in your heel and arch or control mobility.
• Tight calf muscles.
• Sudden increase in your mileage, speed or hills.
• Not warming up or cooling down properly.
• Running on very hard surfaces, concrete and asphalt.
• Running on soft and shifting surfaces e.g. sand.
• Too much speed work in spikes (these offer very little heel support).
• Excessive running on your toes.
• Lower back/spinal problems compressing your sciatic nerve.

Always wearing high-heeled shoes shifts your weight onto the balls of your feet. The added pressure can give you foot pain, calluses and wear down the padding under the ball of your foot. We need to weigh up the cost of being fashion conscious to running well and caring for our feet.

We can still look glamorous with lower heeled shoes, especially when we show off our toned and muscled legs. Consider walking in an old pair of running shoes and then change into your heels when you get to work or the restaurant.

Top of Page

Treatment of Plantar Fasciitis

• Hot and cold baths e.g. alternating your foot in buckets of hot and cold water. Try dipping your foot for a few minutes in each bucket or for as long as you can stand.
• Apply RICE (rest, ice, compression and elevation) immediately after running and as often as possible.
• Stretch your feet, Achilles tendon and calves.
• Replace your old running shoes.
• Wear supportive and stable shoes all day e.g. your non running shoes.
• Stay away from speed or hill work.
• Replace running with non-weight bearing exercise e.g. swimming and cycling.
• Place heel pads in all your shoes (includes non running shoes).
• Consider wearing compression socks to quicken your recovery and prevent new injuries.
• Seek professional advice if the foot pain persists after you've had time off and tried self treatment. This may include:
• Visiting a podiatrist for orthotics to correct your pronation or supination.
• Deep tissue massage.
• Ultrasound.
• Taping of your foot (which you can learn and then perform yourself).
• Night splints to keep the top of your foot towards the shin (dorsiflexion).
• Cortisone injections.

Top of Page

Towel Curls

1. Place a towel on the floor.
2. Curl the towel towards you by using only the toes of your foot.
3. Relax and then repeat this action.
4. Repeat the exercise three times and several times a day.
5. As the action becomes easier, increase the resistance by placing a weight on the towel.

Read Specific Running Stretches in Stretching on how to stretch your feet and reduce foot pain.

Top of Page

New! Comments