The plantar fascia is the part of the foot that acts like a shock absorbing bowstring, supporting the arch in your foot. Plantar meaning the bottom side, and fascia is the name of the tissue in this area. Fascia is not muscle, not bone, not cartilage, not ligament, not tendon, it is a tissue all it’s own. This fascia tissue is made up of billions of tiny fibers similar to the fibers in a piece of elastic or Lycra. If the tension on that bowstring (fascia tissue) becomes too great, minute tears can occur creating pain and inflammation. The result is foot pain. Foot pain is no fun.
Tips for healing your heel pain.
1. Get yourself a good custom orthotic. Not an over the counter arch supports. A true custom, made just for your feet, orthotic arch support is the only way to go. Your feet are unique. Not even the two you have are exactly alike. Therefore, custom us the only thing that will truly heal your Plantar Fasciitis in record time.
2. When you experience heel pain, get off your feet, and use ice to reduce the tenderness. Ice therapy is one of the best ways to reduce the discomfort of this condition. 20min on and 20 off is recommended. It’s also a good idea to use an anti-inflammatory such as Ibuprofen or Naproxen. Always use as directed on the label.
3. Never go barefoot. This area needs support if it’s going to heal. Going barefoot, especially on flat hard floors, will make the fascia tissue stretch under the pressure of your body weight and cause futher damage. This area needs to stay stable if it’s going to heal. So get a good pair of slippers you can place your custom orthotic in and use them. Or simply keep your street shoes with your custom orthotic handy and slip them on before getting up to walk.
4. Use a night splint. A night splint is an apparatus that will hold your foot in a good position for healing while you sleep. Your feet go into a relaxed position during rest and therefore the fascia tissue is in a shortened position. Your body sends messages during rest to heal anything that’s wrong. If this healing takes place in the shortened position, when you stretch and place your foot on the floor you will rip the tissue again and undo any healing that may have taken place. Over time scar tissue will begin to form and the body sends more messages to protect this area. Bone spurs may develop. If this happens you have just complicated your problem. A night splint is imperative for proper healing of Plantar Fasciitis.
5. As you begin to heal and the pain begins to subside, it will be time to do some stretching exercises. There are many ways to do this. You are basically trying to stretch the fascia in a manner that makes it gain strength. Pulling your foot up toward your body and spreading your toes is a good stretch to start each day with before ever getting out of bed. When you do this you are waking up the feet and sending blood flow. This simply prepares the feet to go to work. Much like a runner stretching and warming up the muscles of the body before a run.
6. Last but not least, make sure your footwear fits properly. Improperly fitted and supported footwear can cause symptoms to re-occur. Plantar Fasciitis is usually caused from an overuse of this tissue. If your shoes don’t fit correctly and have the proper support in them, you set yourself up for this very common, treatable, and avoidable condition. The footwear industry does not hold standards in sizing any longer. What one company calls a 8M may very well fit more like a 7M. Some patterns run wide and some narrow. You must learn where your foot is suppose to sit inside the shoe to know if it is right for you. It’s no longer about the size on the box. You measurement is only a reference point is which to start. For info on how to best fit your shoes go to http://walkezstore.wpengine.com/shoeSizing.php
For more information on your feet and what ails them, please visit http://walkezstore.wpengine.com/identifyYourPain.html If you have further questions, please contact me at info@walkezstore.com. It will be my pleasure to help you find the answers to your foot pain issues and help you become pain free throughout your day.
Finally, if you are following all these guidelines and your pain persists, you may have a more serious condition. It’s advised you see a physician for a more complete diagnosis and treatment.
Remember….When your feet feel good you feel good!
