Posts for tag: Plantar Fascittis
Pain in the heel is a common problem that can last a long time and be difficult to treat. It's most common cause is a condition caused plantar fasciitis which happens when the ligament on the bottom of the foot becomes swollen and aggravated. The resulting inflammation can cause a sore arch and make it painful to walk or stand. This pain is often noticed in the first few steps out of bed in the morning and a dull ache at day's end. Luckily, at home treatment can be very effective for treating plantar fasciitis. These activities should be started as soon as the pain is noticed and the level of pain should be reviewed every few days. It is ideal to consult with a podiatrist before attempting to treat at home, but it is necessary to see a podiatrist if pain continues or worsens.
Wear Stable Shoes. In first few weeks of managing the pain it is important to wear stability shoes. These shoes help the foot align correctly and prevent the foot structure from changing during each step. This reduces the pull on the tendon located on the bottom of the foot.
Use an Arch Support. An arch support can range from an over the counter shoe insert to a custom made orthotic. Over the counter arch supports range from $20-50 and are great for short term pain relief. An orthotic is custom made from a podiatrist and will properly align the foot during each step.
Stretch. Stretching of the foot and calf muscles has proven to relieve pain and improve flexibility. For a deeper and more consistent stretch, a special stretching device or foot roller can be used.
Ice the bottom of the foot. Applying ice to the painful areas of the foot will help reduce inflammation and pain. Placing the foot on a cold compress or Ziplock bag filled with ice can be helpful but the best way is to freeze a water bottle, place the bottle on the ground, and roll it under the painful foot.
Weight loss. Extra weight can cause the foot to change from its natural function; steps become shorter, the foot arch tends to collapse and flatten, and the feet angle out more while walking. This all places more stress on the foot ligaments causing them to stretch more than normal.
Visit a Podiatrist. A podiatrist can offer their expertise on an individual basis and create the best treatment plan.
By Dr. Jordanna Baker of Coastal Podiatry Associates, Myrtle Beach SC