Painful sore heels. Could it be plantar fasciitis that is debilitating you?
Plantar Fasciitis is the most common kind of heel pain. It is caused by the ligament – the plantar fascia that connects the heel bone to the toes gets strained. Straining this ligament causes it to get inflamed and irritated, weak and swollen.
Middle aged people are most likely to suffer from plantar fasciitis along with athletes and soldiers.
The most common causes include:
- Being overweight
- Having flat feet
- Having high arches
- Walking, standing or running for long periods of time
- Wearing ill-fitting footwear
- Suffering with tight calf muscles
- Suffering with tight Achilles tendons
- Excessive pronation – rolling in of the feet inwards when walking
Plantar Fasciitis can occur in one foot or both. They pain is normally more excessive when taking the first steps after having been in bed or seated for a while.
There is not one particular treatment to cure it and often people try several of the following recommendations:
- RICE – Rest, Ice Compression and Elevation. Put your feet up and rest them. The ice will not only help with reducing the swelling but it can also reduce the pain.
- Look at taking some over the counter pain relief such as Ibuprofen which will not only help with the pain but can also reduce swelling.
- A variety of stretches including toe and calf.
- Changing your footwear. Look for cushioned soles and arch supports. Look at adding insoles or heel cups.
- Purchasing a splint to wear at night.
Remember if symptoms persist then you will need to make an appointment to see a doctor as they may recommend other treatments which may include injections.
So why does summer often cause more problems when it comes to plantar fasciitis? In summer the weather is generally better and allows us to be both more active. Due to the heat we tend to exist in flimsy flip flops with virtually no support. The weather can cause the ground to be hard and dry causing greater impact and stride issues.
Please see the click here to link to a website with some great stretches for plantar fasciitis. If you would like any help with these stretches the please don’t hesitate to ask .