Heel Pain: Plantar Fasciitis or Impact Pain
Heel pain is on the rise, striking both the athletic and sedentary with equal vengeance. Plantar fasciitis syndrome accounts for 26% of foot pain complaints and 90% of all heel pain complaints. PFS is characterized by excruciating pain when you take your first steps in the morning. The pain is concentrated on the bottom of your foot, near the heel. As you walk and move the pain lessens, but can recur later in the day and every time you stand after resting. If this describes you, there are a few things you can do to get rid of your pain quickly. PFS is caused by excessive stretching of the plantar fascia, the structures on the bottom of your foot that span from the base of your toes to your heel. This over stretching is most often caused by faulty foot mechanics (overpronation) or from overly tight muscles in the back part of your lower leg. When you sleep your toes point away from you. This 8-hour action causes your calf muscles to tighten and your plantar fascia to begin to heal in a contracted position. When you get out of bed in the morning you pull your toes toward your head and step. This action tears all of the healed tissue, causing pain. Sleeping with a night splint has been shown in studies to reduce healing time from 60+ days to 18 days. Check out
www.thesock.com for full details. Stretch your calf muscles and look into custom made orthotics to reduce unnecessary foot movement. Negative heel shoes like Birkenstocks should be avoided.
Not all heel pain is plantar fasciitis. If your heel pain gets worse as the day goes on and improves by staying off of it, you could be in the 10% of heel pain complainants suffering from an impact injury. Over the counter heel raises can be used or incorporated into a custom made orthotic.
