You step out of bed and go OUCH!
You may have a common runner's injury called plantar fasciitis (fashe-EYE-tiss). I did for three years and now that I am recovered I want to share with everyone information to help prevent it, or recov
er from it.
What is Plantar Fascitis? It's an overuse injury affecting the sole - or the (plantar) of the foot. You more than likely have inflamed the tough, fascia tissue that connects your heel bone to the base of your toes.
It typically hurts more in the morning than any time of day.
Who is likely to get this condition?
Runners and Walkers: You're more likely to get the condition if you have tight calf muscles or if you're a woman, or if you're overweight, or if you have a job that requires a lot of walking or standing on hard surfaces. You are evenn more susceptible if you have very flat feet or very high arches.
How to know when it is starting?
For me, the problem started because I did something stupid ! Go Figure - I strained my achilles by pushing something heavy, and I continued to run on a very tight calf an achilles.
Normally, though, the condition starts gradually with some pain in the heel bone often referred to as a stone bruise. You're also more likely to feel it after (not during) running. The pain classically occurs again after sitting a long time, when you don't stretch...
What Happens if you don't treat plantar fascitis?
it may become a chronic condition. You may not be able to keep up your level of running and you may also develop other problems as you tend to compensate. like foot, knee, hip and back problems That's because plantar fasciitis changes the way you walk.
Treatments (RICE)
The standard treatment is rest and ice. If you can, keep weight off your foot until the inflammation goes away. Apply ice to the sore area for 20 minutes three or four times a day. If you really want relief get a doctor to prescribe nonsteroidal anti-inflammatory medication such as ibuprofen.
Stretching's the way to go
Howe
ver if you really want to be proactive.A program of home exercises to stretch your Achilles tendon and plantar fascia are the mainstay of treating the condition and lessening the chance of recurrence.
In this exercise, you lean forward against a wall with one knee straight and heel on the ground. Your other knee is bent. Your heel cord and foot arch stretch as you lean. Hold for 10 seconds, relax and straighten up. Repeat 20 times for each sore heel.
In the second exercise, you lean forward onto a countertop, spreading your feet apart with one foot in front of the other. Flex your knees and squat down, keeping your heels on the ground as long as possible. Your heel cords and foot arches will stretch as the heels come up in the stretch. Hold for 10 seconds, relax and straighten up. Repeat 20 times.
About 90 percent of people with plantar fasciitis improve significantly after two months of initial treatment. You may be advised to use shoes with shock-absorbing soles or fitted with a standard orthotic device like a rubber heel pad. Your foot may be taped into a specific position.
Other stretches: http://www.heel-that-pain.com/plantar_fasciitis/exercise/plantar_fasciitis_exercise.php
Arch Supports really help!
I have a rigid foot and really high arches. for me, I found that if I used arch supports in my running shoes and in my daily shoes it really helped. In fact. I almost never are without them. There are many off the counter ones to select from. I used the Shock Doctor Trim Free ones as well as some really supportive Polyurethane ones in my shoes..
Radical Treatments....
If your plantar fasciitis continues after a few months of conservative treatment, your doctor may inject your heel with steroidal anti-inflammatory medications (corticosteroid). If you still have symptoms, you may need to wear a walking cast for 2-3 weeks or positional splint when you sleep. In a few cases, you might need surgery to release your ligament.
Thanks to the following for providing much needed information and images
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