Cure Your Plantar Fasciitis
Reprinted from:
Peak Running Performance
Plantar fasciitis continues to be one of the more frustrating
injuries. The hobbling effect it can have, not only during running but
also during the first few steps out of bed in the morning, is well known
by runners. It's also known for healing very slowly and often re-occurring
throughout a running career.
Plantar fasciitis is an inflammation of the connective tissue which
runs along the bottom of the foot. It's considered an overuse injury
caused by continual overstretching of the plantar fascia. Although the
exact mechanism of the injury is still debated, it is predominantly seen
in runners (1) with high arches, (2) who overpronate and/or (3) who
exhibit muscular imbalances of the lower leg (tight calves and/or weak
shin muscles). Because the fascia has a poor blood supply, it often
becomes a slow-healing, chronic condition. In chronic cases, the injury
can progress to a bone spur where the fascia attaches to the heel. While
it is not the bone spur that causes the pain (a common misconception), the
irritation of the fascial tissue by the spur can be quite painful.
PHASE 1: Stopping the Pain
The best method for relieving the
symptoms of plantar fasciitis is ice massage (see Tip on Ice Massage
below). It only takes five minutes but will do wonders for the pain. It's
also important to continue icing past the point at which you have no more
as it will promote complete healing of the tissue.
Another method for relief involves arch supports. Arch supports (or
orthotics) take stress off of the arch to relieve the pain. Studies have
shown that over the counter arch supports often work as well as or better
than custom orthotics. This is not to suggest that you should throw away
or avoid custom orthotics, but it certainly wouldn't hurt to test an
over-the-counter version before investing hundreds of dollars.
To decrease the often excruciating pain in the morning, heat the foot
in a tub of hot water for 10 minutes and then roll the foot over a golf
ball to massage the tissue. This will help stimulate blood flow and loosen
the connective tissue, which tightens up when you sleep. Wearing
Birkenstock-type sandals also relieves symptoms and provides support.
PHASE 2: Treating the Injury
Just as important as overcoming the
symptoms, the injury must be properly treated. Massaging the arch with
gentle strokes from the ball of the foot to the heel can help loosen the
tissue. Spend some time before and after you run gently massaging your
arch.
If you have access to a health professional, ultrasound therapy helps
promote blood flow to the affected area and speeds the healing process.
The sound waves stimulate the underlying fascia to help break up scar
tissue as a result of the injury.
A more recent treatment which we have found very useful is the use of a
"night splint" to keep the foot stretched out while sleeping. Similar to a
ski boot but lighter, it helps minimize the morning stiffness, allowing
you to walk more normally when you wake by lengthening the calves and arch
while you sleep. We have also found that it speeds the healing process and
helps athletes return to running more quickly without pain. Good running
doctors should have these "boots" available. If they don't, look elsewhere
for help.
