You wake up in the morning, step down on your foot and the heel pain has you hobbling first thing. As the day goes on, the pain diminishes here and there. No pain after the first few steps of your run but in the afternoon your foot is fatigued and achy and the pain returns right when you stand up or after standing for a bit. You sleep and repeat. Plantar Fasciitis is the sneaky- ninja injury that can come and go, seems to be resolved then hits you again full force when you least expect it. How frustrating!
A doc or physical therapist can diagnose your foot pain and let you know where to go from here. Plantar Fasciitis refers to repeat inflammation on the sole of your foot in the dense tissue that runs from the toes to the heel. It can be associated with a heel spur as a result of the injury that can be particularly painful to put pressure on. This injury can linger because as the fascia is healing and scar tissue is forming, especially in overnight rest as your foot is in relaxed flexion, the healing fascia can re-tear as soon as you step down on your foot with pressure. This can lead to built up adhesions and tension in the area over time that can be difficult to rest and heal.
Some things that might help speed your healing:
- Icing the sole of the foot with a frozen water bottle in the evenings to keep inflammation down.
- Stretching in the morning BEFORE getting out of bed, especially the calves. Try a seated forward bend while pulling a strap around the sole of your foot towards you.
- Trying heat in the morning to limber up the fascia before you start your day.
- Rolling a tennis or golf ball under your foot, as much as you can handle pain-wise, during the day to keep the tissue flexible.
- Massage can help to keep the plantar fascia loose, especially as it connects up the back of the heel into the Achilles tendon and up into the calf. Muscular and fascial tension in this area can be a cause for the repeat nature of this injury.
- Seeing a physical therapist can help to discover the origin of the issue, whether it’s how your foot is rolling as you walk, if you need orthotics or if a combination of strengthening here (gastrocnemius & soleus) and loosening there (calf fascia, hip flexors) is at issue. A night foot brace to keep your foot in extension might be a recommended help.
image thanks to: www.bodywork.com
Cool information on plantar fasciitis, my ex GF used to have them..but we ended up breaking because it was too embarassing for her.
Hey There Riseupmassage,
Thanks for the above, The condition known as plantar fasciitis which usually occurs when small tears inside the plantar fascia that joins the heel bone to the heel muscle tissue take place. Because of faulty shoe motion, too many activities or many other catalysts, the pressure over the bottom of the foot from sports as well as the shift of body volume from one shoe to the other shoe can easily split the ligament and develop minute rips.
All the Best
Heel pain is sometimes painful. What i do when i have severe heel pail is just take some pain medications to keep the pain away. `’.`’
Best regards http://healthmedicinelab.com/pain-behind-eye/