PLANTAR FASCIITIS (heel or arch pain)
Plantar fasciitis is an overuse condition causing inflammation and pain in the plantar fascia or base of the foot and is the most common cause of foot pain in athletes, especially runners. Common causes may include flat feet which can stretch the fascia, ligaments and supporting muscles of the feet; high arches which decreases shock absorption in the feet and places stress on the heel fat pad and fascia. Overuse due to over training, poor technique, running on hard surfaces, prolonged standing, running and dancing, and major or rapid adjustments to training can also cause plantar fasciitis.
How do I know I have it?
Mild to severe pain felt in one or both heels and possibly the inside arch can come on slowly with no history of injury or trauma. Inflammation and scar tissue formation in the base of the feet may be felt with pain occurring after periods of non weight bearing such as sleeping or sitting down. Achilles tendinitis and bone spurs may also be present.
How can massage or pilates help?
Rest, ice and elevation are recommended in the acute phase. Massage helps to reduce inflammation, release calf tension and to stretch the plantar fascia. Postural and muscular compensation in the lower back, buttocks and thighs are treated with ankle and foot joint articulations added to increase movement.
Pilates encourages lengthening of the calf muscles during strength work and foot/ankle biomechanics are improved through pain free range of motion in heel drops and ankle circles.
In some cases anit-inflammatories, taping and cortisone injections may be required to ease the symptoms. A visit to your physiotherapist or sports injury specialist may be needed.
What can I do to prevent injury?
Orthotics to correct/support the arches of the feet and reduce excessive motion of the foot as well as good footwear, stretching and self massage to the calves and base of the feet can all help to ease symptoms and prevent re-injury. Weight gain, including pregnancy can also place stress on the plantar fascia and may also need to be addressed. Download FREE Workouts for your calves to reduce muscle tension.
Plantar fasciitis is an overuse condition causing inflammation and pain in the plantar fascia or base of the foot and is the most common cause of foot pain in athletes, especially runners. Common causes may include flat feet which can stretch the fascia, ligaments and supporting muscles of the feet; high arches which decreases shock absorption in the feet and places stress on the heel fat pad and fascia. Overuse due to over training, poor technique, running on hard surfaces, prolonged standing, running and dancing, and major or rapid adjustments to training can also cause plantar fasciitis.
How do I know I have it?
Mild to severe pain felt in one or both heels and possibly the inside arch can come on slowly with no history of injury or trauma. Inflammation and scar tissue formation in the base of the feet may be felt with pain occurring after periods of non weight bearing such as sleeping or sitting down. Achilles tendinitis and bone spurs may also be present.
How can massage or pilates help?
Rest, ice and elevation are recommended in the acute phase. Massage helps to reduce inflammation, release calf tension and to stretch the plantar fascia. Postural and muscular compensation in the lower back, buttocks and thighs are treated with ankle and foot joint articulations added to increase movement.
Pilates encourages lengthening of the calf muscles during strength work and foot/ankle biomechanics are improved through pain free range of motion in heel drops and ankle circles.
In some cases anit-inflammatories, taping and cortisone injections may be required to ease the symptoms. A visit to your physiotherapist or sports injury specialist may be needed.
What can I do to prevent injury?
Orthotics to correct/support the arches of the feet and reduce excessive motion of the foot as well as good footwear, stretching and self massage to the calves and base of the feet can all help to ease symptoms and prevent re-injury. Weight gain, including pregnancy can also place stress on the plantar fascia and may also need to be addressed. Download FREE Workouts for your calves to reduce muscle tension.
Picture courtesy of A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)