RUNNERS ISSUES: PLANTAR FASCITIS DISCUSSED

Plantar fasciitis - Pain or stiffness in the sole of the foot and the heel, especially in the morning

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot. 

Causes, incidence, and risk factors

Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult. A classis symptom is stiff feet in the morning when you get out of bed and difficulty putting your heel on the ground. This can be associated with severe pain in the heel when it comes into contact with the ground of the sole of your shoe.

Risk factors for plantar fasciitis include:

• Foot arch problems (flat feet and high arches)
• Obesity or sudden weight gain
• Long-distance running, especially running downhill or on uneven surfaces
• Sudden weight gain
• Tight Achilles tendon (the tendon connecting the calf muscles to the heel)
• Shoes with poor arch support or soft soles (flip flops!)

Plantar fasciitis is one of the most common complaints relating to the foot, especially in runners.
 

Symptoms

The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.
The pain is usually worse:

• In the morning when you take your first steps
• After standing or sitting for a while
• When climbing stairs
• After intense activity

The pain may develop slowly over time, or suddenly after intense activity.

 

Recommended Treatment. 

Your doctor may usually first recommend:

• Using a painkiller like Ibruprofen or paracetamol - (always consult your Doctor before treating any conditions you are unsure about)
• Heel stretching exercises
• Resting as much as possible
• Wearing shoes with good support and cushions
  
  
  Other steps to relieve pain include:
  -Apply ice to the painful area. Do this at least twice a day for 10 - 15 minutes, more often in the first couple of days.
  -Try wearing a heel cup, felt pads in the heel area, or shoe inserts.
  -Use night splints to stretch the injured fascia and allow it to heal - These prevent the bedclothes from plantar flexing your foot which adds to the tightening of the tissue.
  
  So why am I talking about this condition? Well, I had suffered from plantar fascitis for years until a fascial stretch session, the results of which lasted 6 weeks, showed me that I can help the healing process. The stiffness slowly returned after about 6 weeks but it has never been close to where it was, and today I hope to treat a runner who is taking part in the Dingle Marathon this weekend.  Keep an eye out for updates later today and after the weekend on how my VIP fares post stretch!