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Resources - Injuries
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Plantar Fascitis By Jake Kennedy, RPT Plantar fascitis is an irritation and inflammation on the bottom of your foot. The plantar fascia is a tight band of elastic tissue that runs longitudinally along the foot. Its job is to protect the foot and support the arch. This support allows the foot to be both an efficient shock absorber and a spring for acceleration. The plantar fascia is frequently strained due to overuse. Overuse may be too much running, walking on uneven surfaces, or pounding, as in basketball or racquet sports. A microscopic tear gets hot and inflamed when not afforded proper rest. Unfortunately, when the situation is bad, even simple walking is enough to maintain the irritation. Although plantar fascitis can become chronic, it is extremely rare when it requires surgery or requires one to give up his or her sport. Similar to most soft tissue injuries, proper treatment should bring about a successful recovery. One aspect of treatment is limiting pronation. Pronation is a natural phase of walking and running. However, excessive pronation is a problem to the plantar fascia. Everyone lands on the outside of the foot. When the foot is rolled outward it is rigid and can take impact. After the foot hits the ground it rolls inward an flattens the arch. This motion is known as pronation. Pronation allows the foot to be flexible and adapt to the ground. Excessive pronation strains the plantar fascia in two ways. First, it creates an over stretching. Secondly, it forces the foot to work harder to push off because it is in an inefficient position. Therefore, mechanisms that limit pronation (i.e. running sneakers, taping arch supports or orthotics) may be important to the healing process. Inflammation is a buildup of fluid and cells that accumulate in an injured area. This creates a poor environment for healing. Ice helps to reduce swelling. Certain exercises can increase the healthy blood flow and also clean out the area. Proper exercise not only helps to speed healing, it also allows you to stay in shape. Cross training techniques including biking, swimming, and using the Stairmaster are not harmful to the plantar fascia. Walking, running, and sports involving running will keep the plantar fascia injured. Stretching should be helpful. Gentle, pain-free stretches keep the fibers flexible during the healing phase. This is important to promote proper recovery. However, stretches that induce pain or involve quick movements do more harm than good. Plantar fascitis becomes chronic when you keep injuring the area. A prime example is getting up quickly after a period of inactivity. After prolonged sitting, driving, or especially sleeping, the plantar fascia is very vulnerable because inactivity stiffens and tightens the area. Your first steps cause tearing of the tissues and create pain. This can be minimized by moving the foot before getting up. One to two minutes of continuous ankle circles will warm up and bring blood flow to the area. After this, you should get up slowly, and preferable do some easy stretching. As you walk, begin slowly, and gradually get to normal speed. To eliminate this problem try the following steps. (If you need more help see a qualified physician, podiatrist, or physical therapist.) If you have significant arch pain:
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