If there is one area of our body that we most take for granted, it's our feet. We walk on them, run on them, stand all day on them, cram them into cute but ill-fitting shoes, and expect them to do their job at a moment's notice. But when they start to hurt, we take notice. Plantar fasciitis is a common foot condition that can be avoided. Once manifested, measures can be taken to reverse it.
Identification
Plantar fasciitis manifests as pain, often concentrated in the heel but sometimes running the length of the foot. According to MayoClinic.com, plantar fasciitis is an inflammation of the plantar fascia, connective tissue that runs from the calcaneus, or heel bone, to the toes. When the condition is left untreated, small tears in the tissue can aggravate the problem. Extended overuse of the plantar fascia can result in heel spurs, bony spicules on the heel bone that press into soft tissue. Runners, overweight people and pregnant women are prone to the condition. Other causes are aggressive physical activity, standing on concrete for long periods, arthritis and anatomical anomalies like flat feet or extremely high arches.
Footwear and Plantar Fasciitis
According to the Plantar Fasciitis Organization, improper footwear is the most common cause of plantar fasciitis. Shoes that do not provide support and shock absorption force the structures of the foot to work overtime. Failure to replace athletic shoes is a common cause of plantar fasciitis in fitness-oriented people. If you exercise daily, the protective properties of your athletic shoes diminish within months or even weeks, long before the shoes begin to look worn. New, supportive athletic shoes are often a quick way to alleviate plantar fasciitis.
Exercise and Plantar Fasciitis
Inflammation goes away most quickly when the inflamed region of the body is given a rest. If you are unable or unwilling to stay off your feet, modify your exercise regimen. Try using the bike or elliptical machine or swim laps rather than running. Stretching the fascia several times per day will help reduce pain and promote healing. To stretch, plant your hands on the wall with elbows bent. Step forward with your right leg into a lunge position. Step as far back as you can with your left leg, straighten your leg and press your heel to the floor. Press your pelvis toward the wall, keeping your left heel anchored and slightly bend the left knee until you feel a stretch. Hold for 30 seconds or longer. Repeat on the right.
Other Treatments
P.R.I.C.E. -- protect, rest, ice, compression and elevation -- is standard treatment for overuse injuries like plantar fasciitis. Apply ice wrapped in a towel or a bag of frozen peas on and off for 15-minute intervals and keep your feet elevated when possible. Nonsteroidal anti-inflammatory drugs like ibuprofen might help to alleviate inflammation, as might a foot massage. While surgical intervention is called for in extreme cases, active people should reserve it as a last resort after aggressively trying other treatments.
Preventative Measures
Making supportive footwear a priority is a step in the right direction for avoiding plantar fasciitis. Avoid wearing flip-flops and thin-soled shoes when walking long distances. If your occupation requires you to be on your feet, look for shoes that provide support and comfort while complying with your job's dress requirements. Sometimes spending a little extra on quality footwear can save you money and discomfort in the long run.
