Plantar Fasciitis As A Cause Of Heel Pain
By, Lindsay Richard, DPT at Moore
Plantar fasciitis is characterized as one of the most common causes of heel pain, affecting up to 2 million Americans each year. It can be felt as a sharp, nagging pain in the middle of the heel within the first few steps in the morning. The pain might also be felt after long bouts of standing or after a period of rest, like sitting at your desk at work for 8 hours. You may even find that the pain gets better after walking or increasing your activity. A change in activities such as increased running distance or spending more time on your feet may have occurred prior to experiencing these symptoms.
What is the cause of this pain?
The plantar fascia is a band of fibrous tissue that begins at the heel, splits into five strips, and attaches to the base of each toe. This strip acts like a rubber band, creating tension to keep the arches of the feet in proper shape. With improper foot posture and other factors this band can become tight and irritated, causing inflammation and swelling. Very small tears may also exist related to the trauma associated with several risk factors.
Risk factors for heel pain include:
-
Decreased ankle motion/tight calf muscles.
-
Obesity or BMI over 25 kg/m2
- Improper foot mechanics.
- High arches of the feet
- Prolonged standing related to job requirements.
What can I do at home to calm the pain?
Stretching is indicated as one of the most important aspects of treating plantar fasciitis and relieving pain. Stretching may also play an important role in preventing heel pain all together. Here are two stretches that you can perform at home.
Standing stair stretch:
- Stand at the edge of a stair with the balls of your feet.
- Hold onto the railing for balance.
- Lower the heel of the painful foot slowly until a stretch is felt. Hold for 20 seconds. Repeat five times.
Calf stretches:
- Stand facing wall, rest hands on the wall.
- Stagger feet with painful foot behind, keeping the back leg straight with foot on floor.
- Bend the front knee and lean forward towards the wall.
- Hold for 20 seconds and repeat five times.
- Repeat with back knee slightly bent to stretch a deeper part of the calf muscle.
Ice massage:
Ice massage may calm inflammation and reduce pain.
- Freeze water in a paper cup to create an ice applicator.
- Remove the rim of the paper cup to expose ice surface while protecting your fingers by holding onto the remaining cup.
- Move ice in a circular motion over the irritated area for 8-10 minutes.
What should I do if the pain persists?
Medical management for this condition may include anti-inflammatory medication or cortisone shot. Surgery is rarely required. Conservative treatment through physical therapy includes hands on treatment and a personalized stretching and strengthening program to improve flexibility and strength deficits. In some cases, orthotics or night splints may be indicated based on the degree and length of irritation. Your physical therapist will help determine the underlying cause of the heel pain and rule out other potential causes of heel pain including stress fracture or bone spur.
There are many other treatment techniques, manual therapy procedures and modalities that are performed in Physical Therapy*. Moore’s Fitness division and Physical Therapy treatments focus on what your strengths, deficits and asymmetries are and work to improve your strength and flexibility to decrease your pain and prevent further injuries.
Lindsay Richard is a staff physical therapist and recent graduate of Sacred Heart University in Fairfield with a Doctorate of Physical Therapy degree.
Read more ...
Proactive Health Professionals Enhancing Physical Performance |
Serving Fairfield County Connecticut |