Oh, My Aching Feet!
Foot pain can take a lot of the fun out of your summer. The most common cause of heel pain is plantar fasciitis (pronounced “PLAN-ter- fash-ee- EYE-tis”), and it can really be debilitating.
Described as a dull ache or a sharp pain on the bottom of the foot, it can usually be reproduced by flexing the toes upwards, tensing the fascia which is the connective tissue on the bottom of the foot that has become inflamed. It is especially noticeable when first standing up after sitting awhile, getting up first thing in the morning or with extended standing and walking.
Plantar means “foot,” Fasciitis means “inflammation.” This occurs when the long, flat ligament, called the plantar fascia, tears or becomes inflamed. When you walk or run, you land on your heel and raise yourself on your toes as you shift your weight to your other foot, causing all your weight to be held up by your plantar fascia. Such repetitive force pulls on your fascia, causing damage and plantar fasciitis. This inflammation can be caused by tight Achilles tendons or calf muscles, high arches or flat feet, and rolling inward when you walk. Activities such as walking barefoot over hard uneven surfaces, too many lunges at the gym (especially without stretching calf muscles), running or jumping with repetition and force, and extended standing can contribute. Excessive weight and shoes that do not fit well or provide enough support can also be a cause.
Plantar fasciitis can limit your activities and your enjoyment of them, so it is important to treat it right away. It may take a long time to resolve because we are constantly irritating the fascia when we walk. However, there is much you can do to prevent and treat it.
Start with shoes that are supportive and appropriate for the type of sport or activity you are doing. Specialized shoes can be worn for treatment for plantar fasciitis, but there are limited styles so most people opt for a shoe insert or orthotic. Sometimes the over the counter orthotics are fine, but you may need to seek the help of a professional for this. Reducing the pain of fasciitis can also be achieved by gentle stretching of calf muscles, icing, massage to increase blood flow, and sometimes night splints that keep the fascia lengthened.
Often missed is the effect of our posture on the feet. If the body is off balance, more pressure will be on one foot. Also tightness in the tissue and muscles of the legs can pull down the leg all the way into the fascia of the foot. Correcting the postural imbalance can often relieve symptoms and avoid further injury. Of course, it works both ways. If your feet hurt - you hurt. We will often compensate for sore feet by shifting weight to one side and standing abnormally. Myofascial release can be especially helpful in releasing restricted tissue and holding patterns that have caused or recreate the symptoms. Combined with a self-treatment program, you can get better faster and get back to the activities you enjoy.
