Caused by an inflammation of the fibrous band that maintains the arch of the foot called the plantar fascia.
What causes it?
Structural problems in the feet such as flat feet or high arches often result in arch pain Inflammation results as the plantar fascia is pulled away from where it attaches to the bones of your feet, particularly in the heel; this can eventually lead to a heel spur as the body inserts bone into the area in an attempt to repair itself where the plantar fascia is pulling away. Inflammation is made worse by activity, including walking. This is why it is important to seek treatment early to prevent the condition from becoming chronic.
Signs and Symptoms:
May begin as a dull pain in the heel and sometimes in the mid or forefoot. Pain may get sharper, more intense, and more persistent over time. Pain is usually worst after getting out of bed in the morning or following a prolonged period of rest. Visible swelling may be present in severe cases.
Prevention and Treatments:
Rest / reduce activity level until symptoms subside; choose low impact activities such as swimming in the interim Metatarsal pad to offload pressure in the area.
Low dye strapping (taping) to immobilize the involved area.
Prescription custom orthotics to help correct structural foot problems causing the pain; a metatarsal pad will generally be prescribed for manufacture into the orthotics
Footwear that is properly suited to your foot type. What to look for in footwear at your local shoe store for your type foot:
Your Chiropodist can provide further footwear advice.
Possibly prescription custom footwear from your Chiropodist, depending on the severity of the structural foot problem.
Stretching exercises for your plantar fascia that your Chiropodist may recommend:
Place a towel on the floor. Curl the towel toward you, using only the toes of your injured foot. Resistance can be increased by placing a weight on the end of the towel. Perform this exercise 20 times.
Lift all your toes off the floor and, while keeping your heel on the floor and the outside four toes in the air, tap just the big toe to the floor. Next you will change the order and tap the outside four toes to the floor a number of times while keeping the big toe in the air. Start with 10 taps and work up to 50 taps per session.
Lean against a wall with your back knee locked. Press forward until a stretch is felt in your calf muscle, but do not stretch to the point of pain. Hold the stretch for 15-30 seconds. Repeat three times for each calf.
Lean against a wall. Gradually bend your back knee bent. until a stretch is felt in your Achilles tendon, but do not stretch to the point of pain. Hold the stretch for 15-30 seconds. Repeat three times for each foot.