Do your heels hurt? Is the pain worst after sitting, or first step in the morning? When you step out of bed, do you have severe heel pain? Do you have trouble even walking to the bathroom? This condition is becoming more common and is seen in both men and women and usually has the diagnosis of Plantar Fasciitis.
With this condition becoming more common, home treatment options are important.
In treating your Plantar Fasciitis, self treatment at home may be a good place to start.
- Stretching is an important part of any treatment for Plantar Fasciitis.
Since the cause is a tight Achilles tendon (usually), aggressive stretching of this tendon should be done throughout the day.
Remember, the plantar fascia is a ligament and doesn't stretch, it only tears.
Some common stretches include: 1.
Calf stretch - Normal running stretch.
2.
Stair stretch - Toes on edge of stairs, drop heels.
(Count 10, stretch 3-4 times.
Repeat throughout day).
3.
Towel stretch - Place a towel (or exercise band) over the end of the toes prior to getting out of bed and pul the toes towards the nose.
Some specialized products may assist with stretching including the Pro-Stretch PS-100 or Therabands/Exercise Bands.
- Ice Massage is another great way to improve the pain and decrease swelling to the plantar fascia.
This can be easily done with a frozen pop bottle or frozen water bottle.
The foot is then rolled over this area to massage the plantar fascia and mobilize the swelling.
Other options include using a tennis ball, a golf ball or even a frozen foot roller.
Further relief can be achieved with Biofreeze, especially in the roll-on form, since this allows the massage, the cold for swelling and the pain relief through the absorption of Ilex (a pain medication in Biofreeze).
- Anti-inflammatory Medications have also been shown to improve symptoms and alleviate pain.
These can be ibuprofen (Motrin® or Advil®), Aleve® or prescription strength anti-inflammatory medications.
Tylenol® will not reduce inflammation, and will therefore be less effective at alleviating the discomfort.
The Recommended dose of Motrin® for example is 200mg - 400mg every 6-8 hours.
Higher doses (600mg - 800mg) may be utilized short-term, but should only be done under the direction of your Physician.
- Night Splints have also been shown to improve symptoms.
It is designed to maintain the ankle and foot (ie the Achilles tendon and Plantar Fascia) in the stretched position allowing it to heal during the night.
Usually the foot will relax when sitting or sleeping and the fascia will try to heal in the shortened condition again.
Then each step reinjures the "healing" plantar fascia.
The biggest limiting factor of the night splint is how much it is worn.
Many individuals will remove them in the night, due to discomfort.
The splint can be anything from a cast boot to specially designed night splints.
The Dorsal Night Splint has been shown to be very effective and more comfortable when wearing all night.
Many of these treatments will improve your pain, but if they fail to provide the relief you desire, visiting a specialist in foot and ankle care may allow you to return to your regular activities without pain.
Copyright (c) 2010 Mountain West Foot & Ankle Institute
With this condition becoming more common, home treatment options are important.
In treating your Plantar Fasciitis, self treatment at home may be a good place to start.
- Stretching is an important part of any treatment for Plantar Fasciitis.
Since the cause is a tight Achilles tendon (usually), aggressive stretching of this tendon should be done throughout the day.
Remember, the plantar fascia is a ligament and doesn't stretch, it only tears.
Some common stretches include: 1.
Calf stretch - Normal running stretch.
2.
Stair stretch - Toes on edge of stairs, drop heels.
(Count 10, stretch 3-4 times.
Repeat throughout day).
3.
Towel stretch - Place a towel (or exercise band) over the end of the toes prior to getting out of bed and pul the toes towards the nose.
Some specialized products may assist with stretching including the Pro-Stretch PS-100 or Therabands/Exercise Bands.
- Ice Massage is another great way to improve the pain and decrease swelling to the plantar fascia.
This can be easily done with a frozen pop bottle or frozen water bottle.
The foot is then rolled over this area to massage the plantar fascia and mobilize the swelling.
Other options include using a tennis ball, a golf ball or even a frozen foot roller.
Further relief can be achieved with Biofreeze, especially in the roll-on form, since this allows the massage, the cold for swelling and the pain relief through the absorption of Ilex (a pain medication in Biofreeze).
- Anti-inflammatory Medications have also been shown to improve symptoms and alleviate pain.
These can be ibuprofen (Motrin® or Advil®), Aleve® or prescription strength anti-inflammatory medications.
Tylenol® will not reduce inflammation, and will therefore be less effective at alleviating the discomfort.
The Recommended dose of Motrin® for example is 200mg - 400mg every 6-8 hours.
Higher doses (600mg - 800mg) may be utilized short-term, but should only be done under the direction of your Physician.
- Night Splints have also been shown to improve symptoms.
It is designed to maintain the ankle and foot (ie the Achilles tendon and Plantar Fascia) in the stretched position allowing it to heal during the night.
Usually the foot will relax when sitting or sleeping and the fascia will try to heal in the shortened condition again.
Then each step reinjures the "healing" plantar fascia.
The biggest limiting factor of the night splint is how much it is worn.
Many individuals will remove them in the night, due to discomfort.
The splint can be anything from a cast boot to specially designed night splints.
The Dorsal Night Splint has been shown to be very effective and more comfortable when wearing all night.
Many of these treatments will improve your pain, but if they fail to provide the relief you desire, visiting a specialist in foot and ankle care may allow you to return to your regular activities without pain.
Copyright (c) 2010 Mountain West Foot & Ankle Institute
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