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What Triggers Heel Pain And The Way To Heal It
January 10, 2015Posted by on
Plantar fasciitis causes pain in the bottom of the heel. The plantar fascia is a thin ligament that connects your heel to the front of your foot. It supports the arch in your foot and is important in helping you walk. Plantar fasciitis is one of the most common orthopedic complaints. Your plantar fascia ligaments experience a lot of wear and tear in your daily life. Normally, these ligaments act as shock absorbers, supporting the arch of the foot. Too much pressure on your feet can damage or tear the ligaments. The plantar fascia becomes inflamed, and the inflammation causes heel pain and stiffness.
The plantar fascia can also become aggravated by repetitive activity. If you increase the number of times the heel hits the ground, that can cause plantar fasciitis, a number of people develop problems when their feet are unaccustomed to hard tile or wood floors. Other risk factors for plantar fasciitis include obesity, an extra high or low foot arch, and activities like running.
Most people with plantar fasciitis have pain when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps. But your foot may hurt more as the day goes on. It may hurt the most when you climb stairs or after you stand for a long time. If you have foot pain at night, you may have a different problem, such as arthritis, or a nerve problem such as tarsal tunnel syndrome.
A health care professional will ask you whether you have the classic symptoms of first-step pain and about your activities, including whether you recently have intensified your training or changed your exercise pattern. Your doctor often can diagnose plantar fasciitis based on your history and symptoms, together with a physical examination. If the diagnosis is in doubt, your doctor may order a foot X-ray, bone scan or nerve conduction studies to rule out another condition, such as a stress fracture or nerve problem.
Non Surgical Treatment
Biomechanical plantar fasciitis can be easily reduced by correcting misalignment of the feet. Wearing orthopedic shoes for plantar fasciitis and orthotic inserts is an easy, effective method of naturally realigning the foot. Worn consistently from first thing in the morning to last thing at night, orthotic support can reduce and sometimes eliminate plantar fasciitis. Biomechanical plantar fasciitis can be easily reduced by correcting misalignment of the feet. Wearing orthopedic shoes for plantar fasciitis and orthotic inserts is an easy, effective method of naturally realigning the foot. Worn consistently from first thing in the morning to last thing at night, orthotic support can reduce and sometimes eliminate plantar fasciitis. Preserve Your Arch with Strengthening Exercises. While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot. If you just happen to have a few marbles handy, you can actually practice picking them up between your toes and ball of your foot – and then set them down again. This stretches and helps strengthen the muscles that run under metatarsals (the longest bones in the foot which create its arched shape). Slowly Increase Physical Activity. If you’re a runner, a tried and true method of preventing over-use injuries is to only increase your mileage by 10% weekly, max. If you’re new to a walking program, the same caution should be exercised. Ice and Rest. After mild stretching, use a frozen water bottle to roll under the arch of your foot for 10-20 minutes. It may be possible to make an active recovery by wearing Orthaheel Technology to keep your feet naturally aligned, therefore reducing strain on the plantar fascia, while moving throughout your day.
Surgery is rarely used in the treatment of plantar fasciitis. However it may be recommended when conservative treatment has been tried for several months but does not bring adequate relief of symptoms. Surgery usually involves the partial release of the plantar fascia from the heel bone. In approximately 75% of cases symptoms are fully resolved within six months. In a small percentage of cases, symptoms may take up to 12 months to fully resolve.
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