Feet
Plantar Fasciitis
The most common cause of foot pain in athletes
Plantar Fasciitis is an overuse condition resulting in inflammation or mechanical degeneration of the plantar fascia.
Characteristics of Symptoms:
- Sole of foot is painful upon standing first thing in morning. (This is the most classic telltale sign.)
- Pain is noticeable in bearing weight on feet after sitting for a length of time.
- Pain can be one-sided or present in both feet.
- Pain comes on gradually and is rarely due to trauma.
- Symptoms can vary from mild to excruciating.
- Location of pain is usually near anterior calcaneal attachment (heel bone).
- You experience pain after running
- Pain can persist for weeks or months, sometimes longer.
Structure:
The plantar fascia is a strong, fibrous band running from the inferior calcaneus and spreading out and separating to blend with the ligaments at the base of the five toes.
Function:
Acts like a spring to help maintain the arch of the foot and acts as an important shock absorber. During foot strike, ground reaction forces double or triple the impact of body weight going through the foot. This spring helps to store energy and redirects it, allowing more efficient movement … when it’s working well, that is…
Dynamics of the Injury:
The attachment of the deep plantar fascia to the anterior calcaneus (bottom of your heel) can become overly stressed and inflamed due to repetitive micro-trauma; this is often exaggerated or predisposed by biomechanical dynamics such as high or low arches, short/tight calves or improper footwear. Prolonged stress can potentially cause the formation of bone spurs where the plantar fascia pulls the periosteum (connective tissue wrapping the bone) away from the anterior heel.
Dynamics Contributing to Slow Healing:
- Repetitive re-injury: fresh fibers that formed overnight get torn daily upon first getting up.
- Sleeping with foot in plantar flexion (toes pointed) encourages shortening of gastrocs/soleus (calf muscles) and increases the stress in the foot when you step on it.
Treatment:
- The first step is to have your feet evaluated. This is a complimentary service we provide to our members. Call and ask for a consultation with Vincent.
- If you do have plantar fasciitis, we can treat it with massage and stretching techniques, as well as make modifications to your training to avoid further injury.
- Have your shoes evaluated by professionals who can fit you to your shoes based on design and function, NOT color! We use Gainesville Running and Walking in Town of Tioga.
Self-care for Client:
- Warm up and stretch feet and calves before getting out of bed.
- Step straight into shoe with support when getting up from sleep. (When you feel pain stepping out of bed, you are reinjuring yourself and creating setbacks).
- Rest. (Giving the tissue a break from repetitive re-tearing is essential.)
- Ice. (Rolling a small bottle of frozen water under the foot may relieve pain.)
- A “tension night splint” can help keep foot dorsiflexed in bed. Click here for product information.
http://www.nationalbraceandsplint.com
Plantar fasciitis and other foot conditions can be assessed and treated
with the 15-minute treatments at Go Primal Fitness. Members only.
