10 Mar 2014 - 06:51:20 pm
Plantar Fasciitis Night Splint
So what causes the Plantar Fascia to become inflamed? There are a number of various reasons for this to occur. For example, you are more likely to develop Plantar Fasciitis, if you are over 50 years old, if you're overweight, or pregnant, or if you have a job that requires a lot of walking or standing on hard surfaces. You're also at risk if you do a lot of walking or running for exercise (overuse injury). And if you have tight calf muscles (which a lot of people have) you're also more likely to develop Plantar Fasciitis.
In plantar fasciitis treatment, walking may cause overstretching of your leg. When you walk, walk gently without straining your heels. Another thing to remember is to avoid walking on hard surfaces and always opt for proper well cushioned shoes. Old and worn out shoes must be avoided which can cause discomfort while walking. There are heel pads and cushions available which help provide support to the heels and feet. There are painkillers and other anti-inflammatory drugs that relieve the throbbing pain. In addition, there are certain plantar fasciitis exercises like stretching exercises. However, these exercises must be performed in supervision of a physiotherapist.
Your next Plantar Fasciitis exercise is stretching of the plantar fascia using a bath towel. Put a rolled up towel under the ball of one foot, holding both ends of the towel with your left and right hand. Next, slowly pull the towel towards you, while keeping your knee straight (the other knee may be bent). Hold this position for 15 to 20 seconds. Repeat 4 times and change to the other foot, if necessary. (It's always good to do these exercises on both feet, even if you only experience heel pain in one foot, as this will help prevent the heel problem to come back in your other foot!)
Tight calf muscles is a major contributing factor to Plantar Fasciitis. Therefore this particular heel pain exercise is very important. Stand facing a wall with your hands on the wall at about eye level. Put one leg about a step behind your other leg, keeping your back heel flat on the floor. Make sure this leg stays straight at all times. Now bend the knee of the front leg slowly, lowering your body until you feel a stretch in the calf of the back leg. Hold the stretch for 15 to 20 seconds. Repeat 4 times. Do the same for the other leg.
An easy home exercise for plantar fasciitis involves the use of a tennis ball or any small ball that is comfortable to use on the bottom of the foot. The exercise is performed by placing the bottom of the foot on top of the ball and gently rolling the ball back and forth. This is thought to massage the muscles and stretch the muscles along the sole of the foot to relieve tension. This can be performed while seated or standing while holding on the a wall or chair. The exercise can be performed for 30 seconds to a minute at a time followed by a period of rest.
When you go in to see your podiatrist about the pain in the bottom of your heel, be sure to come prepared to answer questions (and ask questions of your own, of course). Your doctor will probably want to know a history of your symptoms and will perform a physical exam of your foot to check for swelling and redness. He or she may also check for tenderness on the foot to find out where the pain is coming from. You may need to get X-rays to check for other possible sources of your pain (such as stress fractures).
In the Journal of Foot and Ankle Surgery, Rodney Tomczak lists several complications of the surgery due to damage of nearby structures. Nerves that supply sensation to the bottom of the foot can be cut, producing numbness. The cut nerve ends may form painful neuromas as they try to heal. Incisions, especially on the bottom of the foot, can heal with excess scar tissue or keloids. This produces pain with walking and shoe wearing. After bone spurs are removed, the calcaneus, or heelbone, may become weak and fracture. You Might Also Like Lateral Column Pain
Why are some people troubled by plantar fasciitis, while others remain relatively pf-free? Research suggests that pf is often associated with a change in activity (like a sudden increase in the volume or intensity of training or a simple expansion of the total time you spend on your feet). Using worn-out shoes, especially while running on pavement or hard ground, also seems to increase the risk Individuals with flat feet are said to be at higher risk for plantar fasciitis, and - somewhat paradoxically - so are people with high arches.
The first step is to stop the activity that caused the pain The person should alter his or her activity or exercise routines to reduce stress on the plantar fascia ligament. You should rest your feet, keep the foot elevated and use ice repeatedly during the first part of treatment. Patients should try not to run or walk too much, instead try swimming or cycling. Regular activity should be increased slowly avoiding pain with each increased level. Common anti-inflammatory medications such as asprin may reduce discomfort, although patients must make sure they get medical advice prior to starting any medication.
You need to be pro-active with this disease, and a great first step is to become acquainted with its symptoms. Because a few of the signs of this condition could be mild, they may pass by undetected. An important part of your observation should include examining your heels for any sensitivity in addition to checking your arches to ascertain if they are high or flat. Pay close attention to the nature of the pain you are experiencing. Is it constant, or does it begin after you take your first steps in the morning?