Plantar fasciitis can develop at any age and activity level, but most typically occurs between the ages of 40 and 60.
Treatment options can range from nonsteroidal anti-inflammatory drugs, night splints, to orthotics and surgery.
A number of other factors are directly associated with development of plantar fasciitis and heel spurs. These factors can lead to the change of the gait (the way the feet strike the ground), which can cause additional injury.
Risk factors include:
• Biomechanics, such as decreased flexibility in the foot and ankle, imbalances in muscle strength, abnormal foot mechanics (when stepping down), and tightness in the Achilles tendon.
• The repetitive nature of sports activities and improper training.
• Sudden increases in weight.
• Rapidly increasing the length of time spent on the feet.
• Running or walking up steep hills.
• Wearing shoes that are worn out.
• Wearing shoes that do not have a cushioned sole or enough arch support.
• Abruptly changing the intensity or duration of athletic activities.
Guidelines for plantar fasciitis
Never try to exercise through pain, as this can cause the problem to become long-term and debilitating. Pain is your body’s way of telling you that something is wrong. Be gentle on the feet and very slowly increase activity as you are able.
Check your shoes to make sure that they are not excessively worn. They should bend only at the ball of the foot, where your toes attach to the foot. Avoid shoes that bend in the center of the arch or behind the ball of the foot as this provides insufficient support and stresses the plantar fascia.
Gentle stretching exercises for the calf muscles and achilles tendon will help stretch the plantar fascia. This should not be attempted when the heel is sore.
Stretching options:
Face a wall with one foot approximately 6 inches from the wall and the other foot about 2 feet from the wall, and then lean toward the wall while keeping both heels on the floor. This exercise stretches the heel cord of the limb that is farther from the wall. It should be performed with both legs forward for two minutes each, three to five times daily.
Excessive stretching is not advised and can cause problems with the achilles tendon. Contracting the muscle when it is in a stretched position is also not a good thing.
To strengthen the muscles in your arch, toe curls or “doming” can be performed by placing a towel on a floor, grabbing it with your toes to pull it toward you. This exercise can also be done without the towel against the resistance of the floor.
Stretching exercises may temporarily slightly increase pain. If more than a slight increase in pain is felt however, it is important to see your doctor.
Marjie Gilliam is a certified personal trainer and fitness consultant. Email marjie@ohtrainer.com.
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