Everything You Need to Know About Plantar Fasciitis
What is Plantar Fasciitis?
Plantar fasciitis is defined as inflammation of the thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. The most common symptoms of this condition include stabbing or dull pain near the heel, as well as a burning sensation on the bottom of the foot extending outward from the heel. Some people report feeling as if they have a stone in their heel, while others report feeling as if they’ve stepped on a tack or are walking on broken glass. Pain from plantar fasciitis develops slowly and increases gradually over time. Pain is also often worse in the morning, as when you are sleeping the toes of your foot tend to drop allowing tension in the posterior leg compartment to increase.
Who is At-Risk?
Active men and women between the ages of 40 and 70 are at the highest risk for developing plantar fasciitis. It is slightly more common in women than men, and it is not uncommon for women who are pregnant to experience bouts of plantar fasciitis, particularly during late pregnancy. A person is also at greater risk for developing plantar fasciitis if they are overweight or obese due to the increased pressure on the plantar fascia ligaments. Runners may also be more likely to develop plantar fascia problems, as well as those who have a very active job that involves being on their feet often. While structural foot problems, such as very high arches or very flat feet, may cause you to develop plantar fasciitis, tight Achilles tendons (the tendons attach your calf muscles to your heels) caused by tight muscles in the calf is one of the most common causes of plantar fasciitis.
What Can You Do to Correct Plantar Fasciitis?
Wearing a splint at night specifically made for plantar fasciitis not only eliminates the pain in the morning, but over time helps to cure the plantar fasciitis. Night splints are a type of brace that holds your foot in a flexed position and lengthens the plantar fascia and Achilles tendon overnight. This can prevent morning pain and stiffness. These splints can be purchased through Amazon relatively inexpensively.
Special orthotics might also be ordered by your podiatrist if you have structural issues such as fallen or high arches. Dr. John Senatore of Union Memorial Hospital in Baltimore, Maryland recommends high quality footwear with good arch support. Three of the brands he specifically suggests are Dansko, ABEO and Naot. No bare feet when actively suffering from plantar fasciitis is recommended. Senatore says that shoes with good arch support must be worn at all times (even when going to the bathroom at night) until the issue is corrected.
Daily stretching of the gastrocs and soleus muscles of the posterior lower leg also helps to relieve tension contributing to the plantar inflammation. There are several stretches that are recommended.
1. The wall stretch
Facing the wall, place your hands on the wall and the affected foot a long step behind. Keeping your feet flat on the floor, lean forward until you feel a stretch in the back of the leg. Placing a flat object such as a book or piece of wood under the toe of the affected foot dramatically increases this stretch.
2. The step stretch
While standing on a step, place the toes of the affected foot on the edge of the step. Keeping the weight on the good leg, gradually drop the heel of the leg you are attempting to stretch. It is important not to put your weight on the foot that you are stretching, as instead of stretching you would be strengthening and tightening that muscle group.
3. Active isolated stretches
AIS stretching is performed utilizing either a yoga strap, a towel or a belt. Wrap the strap around the foot you are stretching. Actively move the front of the foot toward your head. As you reach the end of the upward movement, use the strap to gently stretch the back leg muscles a bit more. Repeat seven times. Bringing the outside edge of your foot upward again, use the strap to pull the foot upward a bit more. Turning the foot to the inside (bottom of your foot facing the opposite leg), repeat the stretches. The anterior (front) leg muscles may be sore for a few days as you begin these stretches, as those muscles may not be used to working.
Massage therapy is also extremely effective in treating plantar fasciitis. By gently stripping the tight muscles and performing passive as well assisting you in active stretches, this condition can often be resolved relatively quickly. But always remember, this is a joint effort. It is your responsibility to obtain the correct footwear (I know, it is summer and those flip-flops are so enticing) and to do your stretches at home. The longer the condition exists, the longer it will take to correct.
Other treatments include physical therapy, shoe inserts, cortisone injections and surgery. Cortisone shots are highly discouraged by Dr. Santore, as they may actually cause the retinaculum in the foot to tear, further exacerbating the problem. However, it is always recommended to consult your individual doctor so you can make an informed decision.
The Next Step
Do you want help relieving your plantar fasciitis pain? Give us a call at 410-549-7711 or book your appointment online at https://therakneads.com/appointments-services-massage. One of our skilled and knowledgeable massage therapists would be happy to assess your individual concerns and set you up on the treatment plan that works best for you.