Plantar Fasciitis

Why are my heels so sore when I get out of bed in the morning or after driving home from work and getting out of my car?

These are a few of the most common questions I hear in the office from patients diagnosed with plantar fasciitis. This condition usually results from an overuse injury, as opposed to a traumatic acute injury. The plantar fascia is a very thick band of tissue which runs from the heel to the ball of the foot, acting as a strut beneath the arch. When you stand and walk, there is increased tension along this ligament, requiring it to stretch. If it is being stretched too much over a period of time, the ligament begins to weaken and tear. The initial symptoms are typically a deep bruised sensation along the bottom of the heel with your first few steps in the morning or upon standing after being seated for an extended period of time. As the condition progresses, the symptoms change to more of a sharp, burning pain lasting for a longer period of time throughout the day.

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The initial treatment focuses on proper support for the foot. GET RID of those beloved flip-flops, Sperry Top-Siders, and slippers. Refrain from going bare foot, even while at home. Begin wearing a running shoe as much as possible. Check out our blog post on choosing the proper running shoe here. Remember that any time you stand on your feet, you are stretching the plantar fascia. If it is already injured, you will continue to damage it without proper support; thus prolonging the healing process.

The second part of the treatment focuses on stretching the Achilles tendon, which when tight, translates into increased tension on the plantar fascia. You can perform this stretch against a counter or wall. Place your hands on the counter or the wall, keeping both feet flat on the floor with one leg in front of the other. Keeping the knee of the back leg straight and bending the knee of the front leg, slowly lunge forward until you feel a gentle pull along the back leg or knee. Hold this position for 60 seconds. Switch and stretch the other leg, performing two repetitions on each leg twice daily.

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The third part of the treatment focuses on massaging the plantar fascia to increase blood flow and accelerate healing. Heat the bottom of the foot with a heating pad or gel pack that can be heated in the microwave. Sit down and set the bottom of your foot on the source of heat for a minimum of five minutes. Remove the heat and begin massaging the bottom of the foot using a tennis ball, golf ball, or a soup can. Gently roll it back and forth through the arch of the foot for ten minutes.

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Stretching the Achilles tendon, massaging the plantar fascia, and wearing supportive running shoes daily can get you on the road to recovery. If the symptoms persist, contact a Podiatrist for evaluation and further treatment.