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Disease & Conditions

Plantar Fasciitis

Plantar Fasciitis - The Agony Of De-Feet

Plantar Fasciitis:

Your first steps out of the bed result in almost unbearable pain in your foot it feels like a hot poker has just been inserted into your foot with every step; and this is now happening every morning without exception.

Most people notice that with the first step out of bed in the morning, they experience a searing pain through the bottom of the foot, much like a hot poker is being shoved into your heel again and again. It most often gets better the longer you are moving around, but can quickly rear back up again after you've been sitting awhile. Relief is only temporary and you must take decisive action to get long term help.

The plantar fascia is the tissue along the bottom of the foot that essentially connects your heel to the toes. Under stress and strain this tissue can become inflamed or even tear. When this happens the classic symptoms are the severe pain with the first steps in the morning or after having been off your feet for a while.

Well it should be no surprise that since stress and strain are a major contributor to this condition, that wearing the correct footwear is vital to avoiding it or correcting it. You must avoid footwear that is ill fitted or worn out that provides little or no support. These types of pathetic excuses for shoes can place unnecessary stress and strain on the bottom of your feet. The arches of your feet are the most vulnerable. It is very important that your shoes offer proper support as well as being flexible and comfortable.

Plantar fasciitis pain is most severe in the morning or after you've been off your feet for awhile and then it lessens somewhat as your foot warms up. So it would seem that the problem happens some time while you are asleep or off your feet for awhile. If you think about it, this makes sense. As you are sleeping or sitting, the plantar fascia will begin to cool and contract. This leaves you with a foot that is not ready to get out of bed when you are. It is not ready to bear the brunt of your weight since the fascia cooled and contracted while you were off your feet.

So, the first order of business is to stretch the area not only in the mornings but throughout the day! Simple stretching exercises that stretch the Achilles tendon area will also get at the plantar fascia and provide relief. In the mornings before you step down on your foot, use a towel or belt and put it underneath your toes and gently pull the ball of your foot toward you and hold for a few seconds to get the tissue stretched after a night of sleep. You may wish to consider purchasing a night splint. A night splint is a device that attaches to your calf and foot that helps keep your Achilles and plantar fascia in a lengthened position as you sleep. Orthotics (semi rigid inserts that go in your shoe) that are available at many sports stores can also provide relief throughout the day.

The key to remember is to stretch in the morning, stretch at the noon hour and stretch again at night. In fact, any time that you can find five minutes to stretch your feet, do so. You will be so glad that you did.

You might also find that using cold or warm therapy feels pretty good on your aching feet. Think about plantar fascitis must like a sports related injury and use alternating cold and warm therapies the same way you would for a sports injury.

Using cold therapy at the end of the day is best since it is likely that you will have some swelling from your general daily activities. Try applying an ice pack for twenty minutes, then take it off for twenty minutes followed by another twenty minutes of a warm soak or a heating pad. Repeat this process with at least three cold treatments with two warm treatments sandwiched between. Always begin and end with the cold.

Known as a contrast bath, this method is very effective at treating inflammation and the resulting foot pain it causes. Although more time consuming it is the best treatment that you have readily available to you.

Even though there are many things that you can do at home to help with the pain of plantar fascitis, it is very important that you see your healthcare provider for a long term management plan. Remember to let your doctor know everything you've been doing to treat the pain and see if there is anything else that you should be doing. You might also ask for a referral to a podiatrist so that you can get more specialized foot care. Managing foot pain, especially the pain of plantar fascitis, takes a commitment from you that you will take the time to stretch, soak, ice and find the right shoes. Remember, these are the only two feet that you have so you'd best take good care of them.

For more important information on sore feet visit sore-foot-remedies.com where you will find advice on foot pain causes such as plantar fasciitis, foot corns, and more. Click here for other unique 'plantar fascitis' articles.