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heel pain stopping you?
Many things can slow down your active
lifestyle, but heel pain can definitely
bring it to a stop. The most common form
of heel pain in active people is known as
plantar fasciitis (pronounced plan-tar
fashee-eye-tiss). It occurs when the
long, flat ligament on the bottom of the
foot (plantar fascia) stretches
irregularly and develops small tears that
cause the ligament to become inflamed.
The pain is described as being dull aching
or sharp and can be reproduced by flexing
the toes upwards (dorsiflexion) and
tensing the fascia.
Although the fascia is invested with
countless sturdy 'cables' of connective
tissue called collagen fibers, it is
certainly not immune to injury. In fact,
about 5 to 10 per cent of all athletic
injuries are inflammations of the fascia,
an incidence rate that in the united
states would produce about a million cases
of plantar fasciitis per year, just among
runners and joggers. Basketball players,
tennis players, volleyballer’s,
step-aerobics participants, and dancers
are also prone to plantar problems, as are
non-athletic people who spend a lot of
time on their feet or suddenly become
active after a long period of lethargy. A
recent study found that over 50 per cent
of people who suffer from plantar
fasciitis are on their feet nearly all
day.
Plantar fasciitis usually develops
gradually. Heel pain may only occur when
taking the first steps after getting out
of bed or when taking the first steps
after sitting for a long period of time.
If the plantar fascia ligament is not
rested, the inflammation and heel pain
will get worse. Other conditions or
aggravating factors, such as the
repetitive stress of walking, standing,
running, or jumping, will contribute to
the inflammation and pain. In some cases,
the inflamed ligament may not heal because
many people who have plantar fasciitis do
not completely stop the aggravating
activity.
In athletes, a number of factors are
associated with development of plantar
fasciitis. These factors can lead the
athlete to change his or her gait (the way
the feet strike the ground), which can
cause symptoms and injury. Risk factors
for athletes include:
· biomechanical factors, such as decreased
flexibility in the foot and ankle,
imbalances in muscle strength (muscles in
one leg or foot are weaker than the
other), abnormal foot mechanics (when
stepping down), and tightness in the
achilles tendon.
· the repetitive nature of sports
activities and improper training.
· rapidly increasing the number of miles
run.
· running on steep hills.
· wearing shoes that are worn out.
· wearing shoes that do not have a
cushioned sole or enough arch support.
· abruptly changing the intensity or
duration of the running routine.
The traditional remedies for plantar
fasciitis include stretching the calf,
massaging, decreasing one's training,
losing weight, purchasing better-fitting
shoes (with a raised heel and arch
support), icing the sore heel, and taking
ibuprofen.
Another treatment option, also known as
one of the easiest, is using heel seats in
your shoes. Heel seats pick up and
re-stretch the plantar fascia,
redistribute the heels natural fat pad,
provide structural reinforcement to the
foot, and apply acupressure to relieve the
pain while your feet heal. You can find
such heel seats through your podiatrist or
at
www.Heel-that-pain.Com.
In any case, when you feel pain, your body
is trying to warn you that something is
wrong. See a doctor or specialist at the
first sign of pain. Treating problems
early is key to a healthy lifestyle.
Jason schultz – author of
plantar-fasciitis.Org & treatment
specialist at
www.Heel-that-pain.Com
