Athletic Training Blog Series #6
Plantar Fasciitis
So going on daily walks or runs to curb the quarantine crazy and now your foot/heel is in pain? You are probably developing Plantar Fasciitis. It is very common, and luckily something that can be treated with easy things at home.
Plantar Fasciitis is inflammation of the fascia (thick band of tissue that runs from the base of the heel to the ball of the foot). It is a stabbing pain that typically occurs during the first steps of the morning and gradually gets better once you are moving around for a bit. It can then come back after long periods of standing, or after you get up from binging an entire series of something on Netflix. It is more common in runners. It also can be caused by wearing shoes without appropriate support, or worn out shoes.
Some risk factors for Plantar Fasciitis:
- Age- more common in the 40-60 age group
- Obesity
- Occupations that keep you on your feet for long hours
- Certain types of exercise-
- Distance running
- Ballet
- Aerobic Dance
- Foot Mechanics
- Flat Feet
- High Arches
- Abnormal walking pattern
So how should we treat this? This can take a couple of months to resolve, so we have to play the slow long game. One of my personal favorite things to help with Plantar Fasciitis is to freeze a water bottle (poland springs or the like) and use it to roll the bottom of your foot. Do this a couple of times a day. Stretching is also of the utmost importance. There are a couple of stretches that will really help. The first is to stretch your foot itself. Using your hand pull your toes into flexion (like you are standing tip toe). Next up is calf stretching to help the Achilles tendon. There are 2 main muscles in the calf- the Gastrocnemius and the Soleus. My personal favorite stretch for these two muscles are similar but isolate differently. Use the wall/door frame/stair/fence post and place your foot up against it as seen in the photo below (this stretches the Gastrocnemius).
Hold for 20-30 seconds. Repeat 3 times. Make sure to do both in the morning and in the evening before bed. The way to stretch the Soleus is exactly the same except you will bend the front knee slightly.
There are some other things to keep in mind with Plantar Fasciitis. As with any pain and inflammation NSAIDS (Advil, Ibuprofen, Naproxen etc) can be helpful, but be mindful of dosing and how often you are medicating because these medications can have long term effects. Get new sneakers. Sneaker soles are good for 6 months or 500 miles before they break down. Adjust your activity-maybe instead of running or walking, get on the bicycle that’s been collecting dust and go for a ride.
If these do not seem to help a visit to the MD may be called for to rule out stress fractures or worsening tears in the Plantar Fascia.
