|
Exercise treatment
see: http://www.heel-that-pain.com/plantar_fasciitis/exercise/plantar_fasciitis_exercise.php Symptoms:Plantar fasciitis pain is usually located in the center or the inner side of the bottom of the heel, and is the worse when first standing. Many experience their greatest pain in the morning, with the first few steps after sleeping. After several minutes of walking, the pain becomes less intense and may disappear completely, but will return later with extended walking or standing. If a nerve is irritated due to the swollen plantar fascia, this pain may radiate into the arch or the ankle.
Causes:
When the foot is "pronated" (the foot rolls inward, causing a break down of the inner side of the shoe), the arch falls excessively, and this causes an abnormal stretching of the relatively inflexible plantar fascia, which in turn pulls abnormally hard on the heel, causing stress and pain. The same pathology occurs with "supination" (the rolling of the foot outward, causing a break down of the outer side of the shoe). Supinated Before beginning a walk, stretch the arch of the foot by pulling up on the ball of the foot and toes, as far as you can comfortably, and hold in this postion for 10 seconds, and repeat at 10 or more times. You should feel a pull on the bottom of the foot, especially in the arch, caused by the stretching of the plantar fascia, which reduces its pull on the heel. Minimize standing and walking as much as possible. Apply ice for pain and swelling. Place the ice directly on the heel and arch for at least 30 minutes. Placing heel pads in the shoe, or elevating the heel will reduce the pull of the plantar fascia, thus reducing the pain. One can also wear a shoe with at least a 2-inch heel. For more information see: http://www.heel-pain.org/ |