heel pain plantar fasciitis

http://www.info-on-heel-pain.com. Plantar fasciitis affects almost two million Americans each year. Plantar fasciitis is the inflammation and tearing of a long ligament in the bottom of the foot. Pain is commonly felt at the first step in the morning and can be so severe that grabbing on to a wall is necessary when first getting out of bed. Pain can be sharp, dull, aching or throbbing and occur at the inside of the heel or extend into the arch.

Plantar fasciitis develops as a result of excess strain on the plantar fascia due to overuse and abnormal pronation in the feet. A new activity, a change in activities or job duties and poor shoe gear can all contribute to it's development.

Initial treatments for plantar fasciitis include:

1. Eliminate any aggravating activities which may have contributed to the development.
2. Stop running, jogging or walking for exercise and try cycling or swimming. Take two weeks and reduce high impact activities to give your foot and arch a rest.
3. Ice massage your arch and heel when the condition initially begins. After 2-4 weeks, icing may not be as beneficial.
4. Stretch your calf and your arch multiple times throughout the day, including before getting out of bed in the morning.
5. Wear supportive shoes and avoid shoes which are too flexible or soft. Test all your shoes to make sure they have enough support. The shoe should not fold in half or bend in the middle.
6. Use a night splint to stretch out the calf and the plantar fascia while you sleep. This helps to prevent reinjury and decrease pain at the first step in the morning.
7. Use semi-rigid orthotics or insoles in your shoes: The use of a semi-rigid orthotic or insole will help to control abnormal pronation and decrease stress on the arch and plantar fascia.

The sooner treatment begins, the more effective the therapy will be. Plantar fasciitis can take many months to respond to therapy. If the pain has not improved after 2-4 weeks with the above treatment, make an appointment with your podiatrist. Doctor recommended therapies include, but are not limited to steroid injections, foot taping, physical therapy, custom made orthotics, cast boots, shockwave therapy, coblation therapy and surgery. Most people improve without having surgery, but it can take up to 12 months for complete resolution.

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