The foot is comprised of a total of 26 individual bones. Of these, the toes contain 14 with three per toe, with the exception of the biggest of the toes, which only has two. All these bones are comprised into three separate arches which help us to negotiate differing levels of terrain. We call these arches the transverse, medial and longitudinal arches.
Of the three arches, we are concerned with the medial longitudinal arch and more specifically the thick, wide ligament which runs from the toes to the balls of the feet and terminates at the heel. This is the plantar fascia. And as it is subjected to excessive levels of strain it can over-stretch and tear. Although uncomfortable in itself, this does not cause so much discomfort as the 'first step' after getting out of bed in the morning. Why? Because as we sleep, the body attempts to heal itself by laying down scar tissue. Unfortunately it heals in the relaxed position and its that first step that causes it to tear once again. Ouch!
There are two main methods for the plantar fascia to undergo an increase in tension. One situation that increases tension is weight gain. This may be due to inactivity, an increase in caloric intake, or pregnancy. The weight gain puts more strain on the bottom of the foot causing a stretch of the medial longitudinal arch. This results in over-stretching of the plantar fascia, leading to plantar fasciitis.
The second method of increasing plantar fascia tension is due to poor foot biomechanics. The proper gait cycle (walking pattern) has the outside of the heel striking the ground first. This is why it is normal for the outside of the heel to wear down first on footwear. As we move forward, the weight should be distributed mainly along the outside of the foot. This should occur until the opposite leg swings forward, upon which the weight distribution should shift toward the inside of the foot (pronation), followed by pushing off with the middle of the big toe.
One of the most common problems discovered with foot biomechanics is the overpronation syndrome. This entails the person rolling over too much onto the inside of the foot. This puts excessive strain on the medial longitudinal arch and can cause tearing of the plantar fascia. This excessive strain on the inside of the foot can result in over-stretching of other ligaments in the foot leading to flat feet (pes planus). If this condition persists too long, a heel spur may form where the plantar fascia attaches to the heel.
Treating Plantar Fasciitis can be accomplished by either losing the extra weight if that is the source or also by rolling a golf ball lightly under the foot which helps strip down the scar tissue. Try not to press down too hard or it is possible to bruise the foot in the process. Another recommended treatment is to have your chiropractic professional adjust your foot to help with the symptoms.
When visiting your chiropractic professional, they may adjust your heel forward which may relieve tension in the plantar fascia and lessen the symptoms. If you are finding that the above mentioned treatments are not working, it may be possible that you will require custom fitted insoles which support your feet and ensure a proper walking gait.
Most people notice that with the first step out of bed in the morning, they experience a searing pain through the bottom of the foot, much like a hot poker is being shoved into your heel again and again. It most often gets better the longer you are moving around, but can quickly rear back up again after you've been sitting awhile. Relief is only temporary and you must take decisive action to get long term help.
The plantar fascia is the tissue along the bottom of the foot that essentially connects your heel to the toes. Under stress and strain this tissue can become inflamed or even tear. When this happens the classic symptoms are the severe pain with the first steps in the morning or after having been off your feet for a while.
Ill fitting shoe are a common culprit for placing undue stress and strain on your feet. You must wear shoes that fit, shoes that are not too tight, shoes that have a roomy toebox and shoes that are capable of supporting your feet. The wrong shoes can put too much pressure on the arches of your feet and that stress can leave you with this irritating and painful foot condition. So get off the glamor train and wear the shoes that provide the most support. K
Plantar fasciitis pain is most severe in the morning or after you've been off your feet for awhile and then it lessens somewhat as your foot warms up. So it would seem that the problem happens some time while you are asleep or off your feet for awhile. If you think about it, this makes sense. As you are sleeping or sitting, the plantar fascia will begin to cool and contract. This leaves you with a foot that is not ready to get out of bed when you are. It is not ready to bear the brunt of your weight since the fascia cooled and contracted while you were off your feet.
So, the first order of business is to stretch the area not only in the mornings but throughout the day! Simple stretching exercises that stretch the Achilles tendon area will also get at the plantar fascia and provide relief. In the mornings before you step down on your foot, use a towel or belt and put it underneath your toes and gently pull the ball of your foot toward you and hold for a few seconds to get the tissue stretched after a night of sleep. You may wish to consider purchasing a night splint. A night splint is a device that attaches to your calf and foot that helps keep your Achilles and plantar fascia in a lengthened position as you sleep. Orthotics (semi rigid inserts that go in your shoe) that are available at many sports stores can also provide relief throughout the day.
Stretching throughout the day as much as possible can help you to keep the tendon more supple so that you are more pain free.
You might also find for the treatment of plantar fasciitis that cold or warm therapy is beneficial. Treating this foot condition is much like treating any other athletic or sports related stress or strain. Talk with your doctor to see what approach is best for your situation.
Once you've made it home from your long day's activities, start with an ice pack. You want to use ice or cold therapy on your feet first since you will likely have swelling which causes even more pain. Use the cold for at least twenty minutes. Follow the cold therapy with a warm soak or a heating pad for another twenty minutes. The it is back to the cold therapy. It is most helpful to repeat the process of three cold treatments and two warm treatments in between. Yes, it will take a bit of time, but your feet will thank you. Remember to always begin and end with the cold.
This is know as a contrast bath and is very effective at treating inflammation and the resulting pain. Although more time consuming it is the best treatment that you have readily available to you.
If in spite of your dedicated effort to self care and self treat your plantar fasciitis you should set an appointment with your doctor. Be sure to advise your doctor of all the details that you have been doing to combat your pain, so they don't merely send you home with a similar program. Your doctor may agree that it may be time for a referral to a podiatrist.
Both Dr. Steven Trembecki.. & Tammy Foster are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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