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House Call: Plantar Fasciitis
Category: Ankles and Feet
Apr 21, 2006
The classic sign: severe pain with the first few steps in the morning or when starting any activity from rest.
The pain tends to decrease after several steps or a warm up. Some people also may have pain after prolonged standing or worsening pain at the end of the day.
This is plantar fasciitis, a common cause of heel and foot pain. The plantar fascia is a fibrous sheet that runs from the heel to the toes on the bottom of the foot. It provides support to the arch of the foot and also acts as a shock absorber.
Pain is caused when the fascia/sheet sustains collagen degeneration, particularly at the attachment to the heel bone at the bottom of the foot.
The cause of the degeneration is thought to be repetitive mini or micro tears of the fascia.
Symptoms can self-resolve, but may last as long as six to 18 months. Rest or altering activity to decrease aggravation is often helpful. There are also some simple interventions that can be done at home to speed recovery.
1. Stretch the calf muscles by stepping onto a step or curb, then let the heels hang down behind, keeping the knees straight.
2. Stretch the calf muscles by standing in front of a wall, then place the toes of one foot a few inches up the wall and let the heel rest on the ground. Next lean into the wall, bringing the hips in as close to the wall as possible, keeping the knee straight (one foot at a time).
3. Stretch the calf and plantar fascia by looping a towel or belt around the ball of the foot while sitting with the leg stretched out in front. Pull back on the ends of the towel/belt, pulling the toes back toward the ankle, keeping the knee straight or slightly bent.
4. Massage the plantar fascia by rolling a bare foot over a tennis ball, golf ball or soup can.
5. Ice massage to help decrease inflammation by freezing water in a paper cup. Peel the rim from the cup and rub the ice over the painful areas in a circular motion for five to 10 minutes.
6. Strengthen the foot by sitting in a chair with a towel on the floor in front. Keeping the heel on the floor, gather the towel toward the body by curling the toes several times.
7. Anti-inflammatory medicines such as ibuprofen or naproxen may help relieve pain. Follow the directions on package.