Plantar Fasciitis

Plantar fasciitis is a pain in either one or both feet. The word plantar pertains to the sole of the foot. Fascia pertains to the dense triangular shaped tissue that is attached to the front of the heel and stretches to the toes. It covers the middle and side of the foot. When this dense tissue becomes inflamed or painful, it is called fasciitis. At times there may be swelling present.

There can be many causes that will bring on the condition of plantar fasciitis. Some of these causes are:

1. Improperly fitted shoes.
2. Shoes with stiff soles. The sole of the shoe should be flexible.
3. Shoes with improper or inadequate arch support.
4. Being overweight places extra stress on the soles of the feet.
5. Feet that roll inwardly (pronation), when walking or running.
6. Flat feet (pes planus). Caused by collapse of the normal arch in the foot.
7. Sudden quick turns as in playing sports can cause undue stress on the plantar fascia.
8. Occupational, where the individual has to be on their feet all day, especially on concrete floors.

Without proper treatment, plantar fasciitis can be an extremely painful, disabling and a long lasting condition. Walking and standing on the feet is very painful and can not only interfere with daily living, but can cause problems with working all day as well. The individual will medicate themselves with over-the-counter pain medications. These medications most often are the nonsteroidal, anti-inflammatory drugs (NSAID). There can be serious side affects for some individuals, especially when taken on a long-term basis. They can cause stomach irritation, leading to ulcers and possible bleeding. Also used are inserts found in Drugstores. Very often these inserts prove to be of very little value.

Many people suffer through long bouts of pain, sometimes for months or years. Taking the proper steps for treatment can bring relief much quicker than if left not treated. Even with proper treatment, it can take several months or a year before the condition is alleviated and brought under control.

Taking charge of your treatment is a must. The proper steps should not be put off, but started as soon as possible. These are the steps that are needed to start on the road of recovery.

1. Start with getting the proper fitting shoe. The shoe should have a flexible sole, proper arch support and be well padded. Fit the shoe in the late afternoon when your feet can be larger.
2. At times it may help to use a heel cup in the shoe, and should be tried if needed.
3. Try to give the feet as much rest as possible. Stay of the feet as much as possible in the beginning of the treatment.
4. A foot soak at the end of the day will be soothing. After which, massage the feet with a good analgesic gel.
5. Exercise to stretch the fascia is a must. There are several ways to accomplish this.
   1. Stand about 3 feet from a wall. Lean toward the wall, touching it with your hands. The heels of your feet should be lifted from the floor putting you on your toes. If you don’t feel a strong stretch in your feet, stand further back. Repeat 6 times holding each stretch for about 10 seconds.
   2. Another exercise is done while sitting.  Cross one leg over the other. Reach over to hold your toes. Pull your toes back towards your body as hard as you can and hold for 10 seconds. Repeat 6 times. Reverse procedure with other foot.
   3. This exercise can be done sitting on floor or bed. Bring one leg bent at the knee towards your chest. Reach done to hold toes. Pull your toes back as hard as you can. Hold for 10 seconds and repeat 6 times. Reverse the procedure with other leg.

Following the above procedures will bring blessed relief to this very painful condition. But remember, you must be very patient, as this can take several months to re-educate the plantar fascia. Even when relief is obtained, continue to exercise the feet as a maintenance procedure to prevent recurrences.