By: Kristy Bourgeois, PT
SPRING brings about an inviting change in weather that may encourage previously sedentary individuals to begin an exercise program or previously active individuals to increase the intensity of their work outs. Many of these outdoor activities, such as running or hiking, involve repetitive weight-bearing on the lower extremities, which may expose problems in the bones, joints, or other connective tissues. One issue that individuals may encounter is heel pain, a symptom that is commonly associated with Plantar Fasciitis.
Plantar Fasciitis is a condition where the plantar fascia, a broad ligament that extends from the heel bone (calcaneus) to the toes, becomes inflamed. Some frequent causes of this inflammation include excessive pronation (flat feet), excessive supination (high arches), a tight Achilles tendon, being overweight, and/or performing repetitive weight-bearing activities especially on hard surfaces. All of these conditions can result in unwarranted stress on the plantar fascia and may consequently produce symptoms of Plantar Fasciitis. The chief symptom of Plantar Fasciitis consists of heel pain, mainly upon the first step after getting out of bed in the morning or upon the first step after a period of prolonged sitting. Many individuals report that this pain lessens after a few steps are taken but may later worsen again after extended periods of walking or standing. When these symptoms arise, medical intervention is often necessary.
Treatment of Plantar Fasciitis is generally managed using a conservative approach, while other interventions, such as surgery, are not typically required. Conservative approaches may include, but are not limited to, rest, over the counter or prescription pain and anti-inflammatory medication, wearing orthotics or footwear that provide good arch support, using night splints, and performing stretching exercises that target the Achilles tendon and calf musculature. The key to treating Plantar Fasciitis best is to tackle these symptoms soon after they begin so as to not postpone recovery. Following the recover phase, it is important to gradually return to your regular activities. This may require individuals to incorporate non-weight bearing activities, such as cycling or swimming, into their exercise routines. Further advice on these topics can be obtained from a physician or physical therapist that can provide recommendations based on the specific needs of each individual.
2 Stretches You Can do at Home
- TOWEL STRETCH: Sit on the floor with your legs straight out. Use a towel, or something similar to wrap around the bottom of the upper portion of your foot (as shown above).Before beginning the movement, make sure your back is straight. Begin pulling the towel toward you until you feel a stretch in your foot and heel. Hold for at least 30 seconds. Discomfort is normal and is actually a sign that you are doing the stretch correctly, however, if you have intense pain, stop. You may try the exercise again with a smaller range of motion. Repeat 10 times.
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- STAIR STRETCH: On the bottom of a stair case, stand up straight with your feet together. Leave your heels off of the stairs, only place the upper part of your feet on the edge. Lower your heels down toward the floor until you feel a moderate stretch. Hold for about 30 seconds and then return to neutral position. Repeat 10 times
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