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Plantar fasciitis |
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Plantar fasciitis
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U | Most commonly, heel pain is caused by plantar
fasciitis, an inflammation
of the fibrous tissue (plantar fascia) along the
bottom of your foot that connects your heel bone (calcaneus)
to your toes. The plantar fascia acts like a shock-absorbing
bowstring, supporting the arch in your foot.
However, if tension on that bowstring becomes too
great, minute tears can occur along with
inflammation. The result is a stabbing or burning
pain that's usually worse in the morning because the
fascia tightens (contracts) overnight. Once your
foot limbers up, the pain generally decreases, but
it may return after long periods of standing or
after getting up from a seated position. In severe
instances, your foot may hurt with the slightest
pressure, making walking difficult. Sometimes,
plantar fasciitis is also associated with a growth
(bone spur) that develops from tension on your heel
bone.
Prevention You can
take some simple steps now to prevent painful steps later.
Maintain a
healthy weight.
Don't go
barefoot, especially on hard surfaces.
Give stilettos
the boot. Also avoid shoes with excessively low heels. Buy shoes
with a low to moderate heel, good arch support and shock absorbency.
Replace your
old athletic shoes before they stop supporting and cushioning
your feet. If you're a runner, buy new shoes after about 400 miles.
Warm up before
starting any athletic activity or sport, and start a new exercise
program slowly.
Before you get
out of bed in the morning, stretch your calf muscles, arch and
Achilles tendon by reaching for your toes and gently flexing your
foot. This helps reverse the tightening of the plantar fascia that
occurs overnight.
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