PLANTAR FASCIITIS IS NO FUN
I used to get a dose of plantar fasciitis every couple of years. And I know where it came from: by my pushing myself too quickly as I increased my running distances. The rule is to increase it by only 10% a week, where I was expanding at more like 20% per week. These days I’ve settled down and follow the rule. But I also every single morning roll the bottom of my feet over a frozen water bottle in hopes this will help strengthen them and prevent future attacks.
Plantar fasciitis occurs when stress and strain cause microscopic tears in your plantar fascia, a fibrous band of tissue on the bottom of your foot that helps to support your arch. There may also be a temporary inflammatory reaction to the injury. The condition occurs when this band is overloaded or overstretched. With me, the symptoms—intense heel pain—used to occur suddenly, especially first thing in the morning taking my first steps. But I’ve read where it can also occur gradually with more long lasting heel pain while running or walking.
In addition to running, plantar fasciitis can be triggered by other activities that overstretch the fascia such as volleyball, tennis, ballet or aerobic dancing. It’s also common in obese people and pregnant women. And it most often occurs in older adults.
Here’s some additional information giving excerpts from the March 7, 2019 Mayo Clinic article Plantar Fasciitis:
Under normal circumstances, your plantar fascia acts like a shock-absorbing bowstring, supporting the arch in your foot.
Complications
Ignoring plantar fasciitis may result in chronic heel pain that hinders your regular activities. Changing the way you walk to minimize plantar fasciitis pain might lead to foot, knee, hip or back problems.
Diagnosis
The diagnosis is made based on the medical history and physical examination. During the exam, your doctor will check for areas of tenderness in your foot. Where your pain is situated can help determine its cause.
Treatment
Most people who have plantar fasciitis recover with conservative treatments, including resting, icing the painful area and stretching, in several months.
Medications
Pain relievers such as ibuprofen and naproxen sodium can ease the pain and inflammation associated with plantar fasciitis.
Therapies
Stretching and strengthening exercises or use of specialized devices may provide symptom relief. These include:
- Physical therapy. A physical therapist can instruct you in a series of exercises to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles, which stabilize your ankle and heel. A therapist might also teach you to apply athletic taping to support the bottom of your foot.
- Night splints. Your physical therapist or doctor might recommend that you wear a splint that stretches your calf and the arch of your foot while you sleep. This holds the plantar fascia and Achilles tendon in a lengthened position overnight and facilitates stretching.
- Orthotics. Your doctor might prescribe off-the-shelf or custom-fitted arch supports (orthotics) to help distribute pressure to your feet more evenly.
Lifestyle and home remedies
To reduce the pain of plantar fasciitis, try these self-care tips:
- Maintain a healthy weight.
- Choose supportive shoes. Avoid high heels. Buy shoes with a low to moderate heel, good arch support and shock absorbency. Don’t go barefoot, especially on hard surfaces.
- Don’t wear worn-out athletic shoes. Replace your old athletic shoes before they stop supporting and cushioning your feet. If you’re a runner, buy new shoes after about 400 to 500 miles of use.
- Change your sport. Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging.
- Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity. Or try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.
- Stretch your arches. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles.
___________________________________________
I wish you good luck if you come down with this condition. It’s no fun. Certainly try some of the lifestyle and home remedies mentioned above. And you might want to try my prevention technique of rolling the bottom of your feet back and forth over a frozen water bottle (or over foot rollers available on the market).
Hey! This makes 100 weeks of my fitness posts. I hope you’re getting some useful information & enjoyment out of them.