As an avid runner John used to spend about 60 minutes a day 5 days a week running. If the weather was good he used to wear his running gear and head out to Central-Park. Whenever the weather was bad
outside he used to go to the fitness center and run on the treadmill. One morning John got up feeling pain on his feet as he stepped out of bed to the bath room. The pain wasn't too strong but it was
there. Before long the same pain was harder particularly whenever he got up and started to walk.
The tear usually happens further forward than where the pain of plantar fasciitis usually occurs. It is often found 2 to 4 centimeters in front of the attachment of the plantar fascia into the
calcaneus (heel bone). The patient will often recall feeling or hearing a "pop". When examined there may be pain when the toes are passively bent upwards (dorsiflexed). The usual treatment for this
injury is non-weight bearing for 1 - 3 weeks in a cast and total casting for about 4 - 6 weeks. Full recovery will take 7 to 12 weeks. Nerve Entrapment
Wearing good shoes at all times is very important in treating plantar fasciitis and avoiding it in the first place. Often wearing badly fitting or constructed shoes can cause plantar fasciitis Avoid
walking barefoot or wearing flip-flops as the lack of cushioning for the heel can damage the plantar fascia. The best shoes for treating plantar fasciitis should have low heels (for ladies, try to
avoid any heels over 3 inches), a well-cushioned sole, and sufficient arch support. Many shoes tend to not have enough cushioning, particularly at the heelbone and front foot, and don't provide
adequate amount of structural support around the arch and mid-foot.
As we stand and apply our weight to the foot, the arch drops and the plantar fascia becomes tightened. Plantar fasciitis occurs when the weight that is applied to the foot is so great that the
tension in the plantar fascia increase, causing damage as it begins to pull away from the heel bone. This is a very important concept to understand and is probably why plantar fasciitis is such a
misunderstood medical condition. The painful symptoms of PF do not result from standing on the heel, but rather result from overwhelming tension or repetitive stress that is exerted on the plantar
fascia as we stand or exercise.
Pain from plantar fasciitis can cause sharp pain on the bottom of the foot and can affect quality of life in many people. The American Academy of Podiatric Sports Medicine states that heel pain is
the most common complaint to podiatric practitioners throughout the country. According to the National Library of Medicine, treatments for heel pain include rest, medicines, exercises and taping.
They also mention that surgery is rarely needed in cases of heel pain caused by conditions like plantar fasciitis. Some exercises can be performed at home without a lot of equipment and can help with
the symptoms associated with plantar fasciitis. Anatomy
Plantar fasciitis is the result of an inflammation of the plantar fascia, a band of connective tissues connecting the heel bone to the toes. It is associated with long periods of weight bearing,
deficient foot biomechanics, and the normal aging process. It supports the arch of the foot while working as a shock absorber. When these tissues are injured or inflamed, it can lead to plantar
fasciitis. Surgery for the foot disorder is rarely required. Non-invasive treatment methods are frequently used to successfully treat more than 90% of patients, relieving the symptoms within 12
months from the start of treatment.
I tried customized orthotics that I wore in my shoes for a while that seemed to cause more problems than I began with. I got them altered every two weeks but ended up with pain in different and
additional places in my foot. The Strassburg Sock helped some but it wasn't that comfortable to sleep in. Its a sock with a strap that pulls your foot toward your shin that helps stretch out the
bottom of your foot. My foot felt a little better but I was not well rested, so not worth the trade off.
Move your left knee slowly and deliberately to the left. As you do so, also attempt to 'point' the knee in a somewhat lateral direction. You should be able to feel this side-to-side and rotational
action at the knee creating a rotational action in your left Achilles tendon. Bring the knee back to a straight-ahead position, and then move it toward the right. As you move the left knee to the
right, again rotate the knee somewhat, this time to the right, creating more rotation at the Achilles tendon. Make sure that you keep most of your weight on the left leg while performing this
It is strongly suggested that the person struggling with plantar fasciitis need to take appropriate rest till the pain sensation subside and correct medical treatment can be provided. While in the
first period, the pain due to the condition could be really distressing and therefore, though the rest might be a challenge, it becomes essential. Tape might even be put on the area to give it
appropriate support. Certain prescription drugs and foot rests can be found in the marketplace allowing the plantar fascia muscle tissues to stretch out. These may be used within hours in order to
decrease painful sensation.
After stretching the related or connected parts of the plantar fascia, you can now head to a cross leg stretch that actually focuses on the arch of the foot. To do such a plantar fasciitis stretches,
you need to sit down on a comfortable surface. Take one leg, bend it and place it on top of the other foot, currently stretched. Pull your toes up and hold the back of the foot with the other hand.
Feel the stretching of the back of the feet. This directly applies a stretching pressure on the plantar fascia and can be very good in keeping it in good shape.