Past threads:
WebMD : Plantar Fasciitis - Overview
Images of
Plantar Fasciitis and a
heel spur.
The two most common causes of Plantar Fasciitis are:
- When a person allows their ankle to fall inward, thereby collapsing the arch. This happens most often with overweight people or those who stand for long periods of time.
- When the ligament on the bottom of the foot contracts (shortens). This happens most often when a runner runs less often than they used to.
First of all, cortisone shots are unnecessary and should only be used as a last resort. They temporarily relieve the pain but damage the liver and kidneys while doing nothing to fix the cause.
It is important to concentrate on the muscles that support the arch and the ankle. Ensure your muscles hold up your arch and ankle when you walk. Develop these muscles and you will find yourself with less foot pain, less back pain, and improved posture. It takes time but focus on these muscles when you place your weight on each foot while walking and it will soon become habit.
It is also important to understand the muscle on the bottom of the foot is stiff and contracting. If this muscle contracts too far, it will pull the tendon from the heel. The bone in the heel will grow outwards (forwards), creating a painful heel spur. Even with a heel spur, the best solution is to stretch the muscle on the bottom of the foot.
The heel pain is worse in the morning because the muscle and tendon on the bottom of your foot is cold and tight. As the day goes on, the pain will lessen because the foot will be warmed and stretched from use. Sitting for a short time will also cause the pain to return for the first few steps after resuming standing and walking. Stand, stretch, and walk.
Heel cups can help the pain. Available at Walmart for $5.
The best method to stretch the foot is to stand on a stair on your toes, with your heel hanging off the edge. As in
#3 The Plantar Fascia Stretch. You will feel the muscle burn from stretching and come to enjoy this feeling as you stretch your foot.
Please do not use a frozen juice can as described in Number 4. You want to warm up the bottom of your foot, not freeze it. A
foot roller works well to warm up and stretch the foot when sitting at home.
A good method to stretch when away from stairs or a foot roller is to place your foot slightly behind you with your toes on the ground and heel raised, then push back on your toes.
My father is a retired podiatrist and I experienced this pain about 10 years ago while in school. At the time, I was recently discharged from the military and ran less than usual, to sit and study for long periods. The pain was strong for a couple months then decreased over time that lasted about two years before it disappeared completely.
