Pain from plantar fasciitis can cause sharp pain on the bottom of the foot and can affect quality of life in many people. The American Academy of Podiatric Sports Medicine states that heel pain is the most common complaint to podiatric practitioners throughout the country. According to the National Library of Medicine, treatments for heel pain include rest, medicines, exercises and taping. They also mention that surgery is rarely needed in cases of heel pain caused by conditions like plantar fasciitis. Some exercises can be performed at home without a lot of equipment and can help with the symptoms associated with plantar fasciitis.
Anatomy
The foot is made up of multiple bones, ligaments and muscles that provide a significant amount of range of motion and support for the extremity and the human body above. Changes to any of the soft tissues can alter the bio-mechanics and cause pain and dysfunction in the foot and perhaps elsewhere in the body. In cases of plantar fasciitis, the American Academy of Podiatric Sports Medicine states that the condition is thought to be brought on by an overload of the plantar fascia. The plantar fascia is made up of soft tissue on the bottom of the foot and helps keep the arches of the foot supported. Stress on this fascia can cause irritation to the soft tissues, which can cause degeneration and bone spur formation.
Causes
The Mayo Clinic website states that plantar fasciitis is a condition that occurs gradually overtime and can affect people in the morning after getting up out of bed. The cause of plantar fasciitis is thought to be from overuse and irritation of the plantar fascia. The American Academy of Podiatric Sports Medicine states that many factors have been looked at regarding the cause of plantar fasciitis, including leg length differences, altered bio-mechanics, low or high arches and improper gait. They state that heel pain can occur from many different factors; no one thing causes plantar fasciitis.
Treatments
The majority of patients with plantar fasciitis utilize conservative treatments like physical therapy and medication. Stretching, massage and ice are common treatments that can be done in an office or at home. One home exercise that is common is the plantar fasciitis ball exercise. This exercise is easy and it is designed to massage the plantar muscles on the bottom of the foot and support the arches.
Home Exercise
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. The exercise is then repeated to maximize relaxation.
Expert Insight
Foot pain can cause serious dysfunction and can affect quality of life. The ball exercise is an easy way to help relax tense muscles in the foot. Another version of this exercise involves using a glass bottle that has been placed in the freezer. The cold bottle is taken out and used just like the ball exercise. This combination allows stretching, massage and ice or cold therapy to occur at the same time.
