The most common diagnosis is Plantar Fasciitis. This is inflammation (itis) of the fascia on the plantar (bottom) surface of the foot. This fascia attaches to the heel bone at one end and the junction of the toes to the metatarsals (ball of the foot) at the other end. When your foot pronates upon contact with the ground, the bones that form your arch "unlock" so that your foot can absorb shock and adapt to uneven terrain. As your arch flattens, the plantar fascia is stretched. If your calf muscle is a little tight, it places additional stress on the plantar fascia as you heel comes up off the ground.
The most common sympton is pain in the bottom of the heel when first arising in the morning or after being seated for a period of time. Though somewhat less common, pain may occur in other areas of the heel, and sometimes a "tearing" sensation is felt in the arch of the foot. The pain usually dissipates relatively quickly with activity and in some cases may return later in the day after prolong standing. Many people feel like they have a "stone bruise." If plantar fascia is left untreated, these symptoms often progress to the point where acute pain is present with all activity. X-rays may or may not reveal a spur on the heel bone, and the spur if present may not be the source of the pain.
|
Possible Factors Involved:
1. Tight Calf Muscles
2. Inadequate support from the running shoe
3. Biomechanical Factors- high arches
|
Treatment Strategies:
1. Stretch calf muscles 3-5 times per day (Pro-stretch)
2. Wear appropriate running shoes (take wet test)
3. Ice Heels (2-3 times per day-- roll foot on frozen water bottle)
4. Deep tissue massage to the calf
5. Cross friction massage to the foot
6. Night Splints (Dorsal Night Splints) stops foot drop at night
7. Orthotics to control excessive or poorly timed pronation
8. Wear an arch bandage (wrap the arch during the day with ace bandage)
|
|
Dorsal Night Splint
Night Splints
Highly recommended by doctors for effective pain relief due to:
· Plantar Fasciitis
· Heel Pain
· Heel Spurs
· Achilles Tendonitis
Treats the pain at night while you sleep. You can also use the splint during the day while watching TV or reading.
How do night splints work?
These easy to use, inexpensive devices are designed to keep tension on the tissue (plantar fascia or tendon) so it heals at night in a stretched position, which reduces the pain. When worn as prescribed, it does not allow the plantar fascia to tighten, as when the foot is in a relaxed position. The device holds the ankle and forefoot joints in a position of slight dorsiflexion that prevents a position of plantarflexion and the plantar fascia and Achilles is not allowed to contract (tighten).
You can get one at:
Kroger's
CVS
Wal-Greens
www.activeankle.com
|
|
Go see Dr. Jeffrey Ross
(he is in Houston)
713-791-9521
He is the best!
There is such a thing
as pain free running!
|
|
