The plantar fascia is a thick layer of tissue that runs at the bottom of the foot from the heel to the toes. This tissue helps provide balance and assists in locomotion. Repeated tears to the plantar fascia can cause plantar fasciitis, which carries symptoms that include pain that can limit a person's movement. It is one of most common running injuries and is usually prevalent in one foot. Plantar fasciitis is treatable, but requires extensive rehabilitation and treatment. It is best to avoid plantar fasciitis with preventive measures.
Causes
Plantar fasciitis does not happen from a single event. It occurs because of repeated strain to the plantar fascia. It is most common in athletes, occurring due to a combination of factors such as training errors, weakness in the ankle and the foot, poor foot postures, and tightness in the foot and the calf. People with a high body mass index are susceptible to plantar fasciitis because of the weight-bearing responsibility of the plantar fascia.
Symptoms
Symptoms of plantar fasciitis occur in different forms: severe pain in the plantar fascia along with tenderness, particularly upon rising in the morning; pain while walking barefoot with a normal gait; pain that might come and go that worsens with rigorous physical activity; presence of a lump in the plantar fascia that indicates a partial rupture; and heel pain upon standing for long periods.
Treatment
Treatment includes applying a cold compress or ice every two to three hours and allowing for adequate rest. Non-steroid anti-inflammatory drugs can be administered to reduce pain and inflammation. Sometimes cortisone injections, electrical stimulation, infrared light therapy, or deep tissue massage can be given to reduce pain.
Rehab With Wobble Boards
Apart from the first line of treatments for plantar fasciitis, rehabilitation is essential to strengthen the muscles of the lower leg. The wobble board is an oval or round piece of wood or plastic that is level or flat on the standing surface. The side that goes against the ground is rounded and makes the user maintain his balance to keep upright. The wobble board exercise can be performed while you are seated on a chair. Place your injured foot on the wobble board and slowly rotate the ankle in each direction 10 to 15 times. This helps the ankle gain strength and control. Similarly, this exercise can also be done while standing on the board. Stand with your feet placed shoulder-width apart. Rotate your ankles and make the board rotate slowly in each direction for two to three minutes. The edge of the board needs to touch the ground while rotating. A third exercise involves balance. Stand on the wobble board and try to keep the board as balanced for as long as possible without the board edge touching the ground. This also works on ankle and foot strength.
References
- Sportsinjuryclinic.net: Wobble Boards
- Sportsinjuryclinic.net: Plantar Fasciitis
- "The Sports Factory"; Preventing Foot and Ankle Overuse Injuries, Steve Elton, 2003
- MayoClinic.com: Plantar Fasciitis
