When getting out of bed in the morning, do you experience sharp pains in your heel? Does the pain subside after taking a few steps? If so, you may have a condition called “plantar fasciitis.”
Plantar Fasciitis is inflammation to the plantar fascia, a fibrous material that runs from the base of your toes to your heel. Most people with plantar fasciitis describe their pain as sharp “like a knife sticking into the bottom of the foot.” After standing for a while, the pain becomes a dull ache. If sitting down for any length of time, the sharp pain will return when standing up to walk.
Several other conditions cause heel pain. X-rays may be ordered to rule out stress fractures or bone spurs. Laboratory tests may also be necessary to rule out a systemic illness causing the heel pain.
When we are young, the plantar fascia is springy, much like a rubber band. As we age, it becomes more like a rope that doesn’t stretch very well. The heel’s “cushioning” thins and can’t effectively absorb shock caused by walking or running. Extra shock damages the plantar fascia, causing swelling, tearing or bruising.
Other causes of plantar fasciitis include: obesity, pregnancy (sudden weight increase), tight calf muscles, flatfeet, high arches, rigid feet, walking abnormalities, increased activity, osteoarthritis/rheumatoid arthritis, improper footwear, running on uneven surfaces (or on hills or on balls of feet), or a job requiring standing or walking on hard surfaces.
To decrease your pain when exercising, walk or swim instead of running until your pain subsides. If you have flatfeet or high arches, ask your doctor about orthotics (arch supports), or inserts for your shoes (therapy centers such as the Fort Sanders Therapy Center can fit your feet for custom-made orthotics.) Losing weight can also help decrease heel pain. If your job involves standing on a hard floor or standing in one spot for long periods, place some type of padding on the floor where you stand.
Your doctor may suggest night splints, proper footwear, or heel pads. Ice will help decrease inflammation, and massaging the area, especially in morning after a warm bath or shower may help. A certified athletic trainer can show you how to tape your arch and to release tension from the plantar fascia.
Your physician may also prescribe physical therapy where you receive treatments to loosen the plantar fascia and to decrease pain and inflammation. You will also perform exercises to stretch and to strengthen foot muscles to support plantar fascia.
Cortisone injections may be administered to the affected area, and in extremely rare cases, you may require surgery. Your physician can discuss with you which treatment is best.
The pain from plantar fasciitis can change the way you walk, leading to knee, hip, or even back pain. If left untreated, it may become a chronic condition, making it more difficult to keep up your level of activity. Fix it now before it becomes a major problem!
Rissa Andres, ATC/L, is a graduate of Rollins College in Winter Park, Fla. As an athletic trainer, she has worked with a variety of collegiate and professional sports programs. She now serves as the head athletic trainer for Sevier County High School.

… read the rest of the story by Subscribing now.

... read the rest of the story by Subscribing now.