Common Injuries
| Plantar
Fasciitis:
An inflammation of the plantar fascia, a thick, fibrous band of tissue in the bottom of the foot, running from the heel to the base of the toes. When placed under too much stress, the fascia stretches too far and tears, causing inflammation of the fascia and surrounding tissues. Untreated, the tears can lead to a build-up of scar tissue, which is less flexible than the fascia and only aggravates the problem. |
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Symptoms:
pain at the base of the heel. Plantar fasciitis is noticeably most severe
in the morning when you get out of bed or at the beginning of a
run, because the fascia is tighter
at those times. The pain will usually decrease as you walk or run.
Causes:
Stress, tension and pulling on the plantar fascia.
Runners with tight achilles
tendons (which put more stress on the fasciae), or
high arches and rigid feet,
or flat feet that overpronate (twist too far inward on impact) are most
susceptible. Worn-out shoes, which allow feet to overpronate (roll your
feet inside), or shoes that are too stiff, which stretch the fasciae, can
also make you more susceptible.
Treatment: Reduce
running. Over-the-counter anti-inflammatories may help. Ice the area
for 15 to 20 minutes several times a day. Ice massage is a great way to
do this. One method includes filling a
paper cup with water and freezing.
Peel off the paper and massage the underside of the foot. A second method
involves filling up a plastic soda bottle (16 oz.) with water and freezing.
You can then use this as a roller and roll it along the underside of your
foot.
If the injury worsens or does
not resolve in approximately four weeks, seek help from an orthopedic physician
or podiatrist.
Preventive measures:
Stretch calf muscles. Strengthen muscles of the foot by
picking up small marbles, jacks,
and sponges with your toes or curling a towel toward you with your toes.
To stretch the plantar fascia,
with one knee bent and ankle
flexed toward you, pull the
toes back toward the ankle. Perform a static stretch, holding for a count
of 8-10 seconds.