How to counteract plantar faciitis
First, allow me the disclaimer that I am not a doctor nor profess to be one. However, in working with athletes for over 20 years and dealing with countless cases of plantar fasciitis, I do have some valuable knowledge in the area.
Cases of plantar fasciitis can last for a week or linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Often, plantar fasciitis discomfort may nearly disappear for several weeks, only to re-emerge fullblown after a single workout.
The plantar fascia is actually a thick, fibrous band of connective tissue that originates at the heel bone and runs along the bottom of the foot attaching to the base of each of the toes. The plantar fascia takes on a number of functions during running and walking including stabilizing the metatarsal joints (the joints associated with the long bones of the foot) and acting as a shock absorber for the entire leg.
While the plantar fascia is a very rugged structure, it is not very receptive to stretching which seems counter-intuitive since stretching occurs in the fascia nearly every time the foot hits the ground. Therefore, it’s not surprising that plantar fasciitis occurs fairly frequently, nor is it a surprise that the pain occurs most often near the heel, where stress on the connective tissue is greatest, and where the fascia itself is the thinnest.
Research shows that plantar fasciitis pain and heel problems are often associated with a number of causes, the most common being the following:
Changes in activity: A sudden increase in the volume or intensity of training or a simple increase in the total time you spend on your feet.
Poor footwear: Using worn-out shoes, especially while running on pavement or hard ground, will increase your risk.
Poor foot biomechanics: If you have either excessively low or high arches you should consult a professional who can recommend whether orthotics are required for your feet. Also, seek good advice about what shoes are best for you.
Hills training: A sudden increase in hill training may also spark a bout of plantar fasciitis.
Weight gain: Gaining weight or being obese is a strong risk factor for plantar fasciitis. The additional body mass simply places increased stress on the plantar fascia.
The traditional remedies for plantar fasciitis include stretching the calf muscles, massage, decreasing one’s training, losing weight, purchasing better-fitting shoes, icing the sore heel, and taking nonsteroidal anti-inflammatories.
You can help yourself further by doing the following:
Resting your foot. Reduce the amount of weight-bearing activities you participate in.
Never walking bare foot. Always protect your heels, arches, and plantar fascia with good supportive shoes.
Stretching the plantar fascia while sleeping. Plantar fasciitis and heel pain is usually worst first thing in the morning. To counteract this pain, ask your doctor if a night splint is appropriate for you.