Great read:
Heel Pain Stopping You?
Many things can slow down your active lifestyle, but heel pain can definitely bring it to a stop.
The most common form of heel pain in active people is known as Plantar Fasciitis (pronounced PLAN-
tar fashee-EYE-tiss). It occurs when the long, flat ligament on the bottom of the foot (Plantar
Fascia) stretches irregularly and develops small tears that cause the ligament to become inflamed.
The pain is described as being dull aching or sharp and can be reproduced by flexing the toes
upwards (dorsiflexion) and tensing the fascia.
Although the fascia is invested with countless sturdy 'cables' of connective tissue called collagen
fibers, it is certainly not immune to injury. In fact, about 5 to 10 per cent of all athletic
injuries are inflammations of the fascia, an incidence rate that in the United States would produce
about a million cases of plantar fasciitis per year, just among runners and joggers. Basketball
players, tennis players, volleyballer's, step-aerobics participants, and dancers are also prone to
plantar problems, as are non-athletic people who spend a lot of time on their feet or suddenly
become active after a long period of lethargy. A recent study found that over 50 per cent of people
who suffer from plantar fasciitis are on their feet nearly all day.
Plantar Fasciitis usually develops gradually. Heel pain may only occur when taking the first steps
after getting out of bed or when taking the first steps after sitting for a long period of time. If
the plantar fascia ligament is not rested, the inflammation and heel pain will get worse. Other
conditions or aggravating factors, such as the repetitive stress of walking, standing, running, or
jumping, will contribute to the inflammation and pain. In some cases, the inflamed ligament may not
heal because many people who have plantar fasciitis do not completely stop the aggravating activity.
In athletes, a number of factors are associated with development of plantar fasciitis. These factors
can lead the athlete to change his or her gait (the way the feet strike the ground), which can cause
symptoms and injury. Risk factors for athletes include:
· Biomechanical factors, such as decreased flexibility in the foot and ankle, imbalances in muscle
strength (muscles in one leg or foot are weaker than the other), abnormal foot mechanics (when
stepping down), and tightness in the Achilles tendon. · The repetitive nature of sports activities
and improper training. · Rapidly increasing the number of miles run. · Running on steep hills. ·
Wearing running shoes that are worn out. · Wearing running shoes that do not have a cushioned sole
or enough arch support. · Abruptly changing the intensity or duration of the running routine. The
traditional remedies for plantar fasciitis include stretching the calf, massaging, decreasing one's
training, losing weight, purchasing better-fitting shoes (with a raised heel and arch support),
icing the sore heel, and taking ibuprofen.
Another treatment option, also known as one of the easiest, is using heel seats in your shoes. Heel
seats pick up and re-stretch the plantar fascia, redistribute the heels natural fat pad, provide
structural reinforcement to the foot, and apply acupressure to relieve the pain while your feet
heal. You can find such heel seats through your podiatrist or at www.Heel-That-Pain.com.
In any case, when you feel pain, your body is trying to warn you that something is wrong. See a
doctor or specialist at the first sign of pain. Treating problems early is key to a healthy
lifestyle.