When you step out of bed, do you have severe heel pain? Do you have trouble even walking to the bathroom? Maybe the pain even improves as you hobble around after a few moments. This condition is becoming more common and is seen in both men and women and usually has the diagnosis of Plantar Fasciitis. If this is your problem, often some self care at home may alleviate the symptoms:
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 – Towel over end of toes prior to getting out of bed and pulling 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.
If these symptoms fail to work for you, or the symptoms still limit your activities, it is recommended that you visit a foot and ankle specialist. We can give you additional options for this treatment.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Saturday, March 20, 2010
Friday, March 19, 2010
The Truth About Plantar Faciitis - What Is It?
This condition can be further aggravated (and sometimes even caused) by a tight Achilles tendon. Since normal walking requires 10 degrees of dorsiflexion (movement of the foot towards the nose) at the ankle. If 10 degrees of motion is not available, the foot will compensate with motion in other joints of the foot and produce increased stretch of the plantar fascia, causing it to tear from the calcaneus (heel bone).
Increased body weight or poor shoegear can also either initiate or further aggravate the problem.
If you have this problem, visit our office for additional treatment options.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.utahfootdoc.com/
Tuesday, October 6, 2009
Eli Manning Gets Sacked By Plantar Fasciitis. Don't Let It Stop You...
What is Plantar Fasciitis, and why would it be stopping a NFL quarterback from playing football?
Plantar Fasciitis is an inflammation of a ligamentous structure located on the bottom of the foot. It consists of a ligament extending from the heel to the toes and shares an insertion with the achilles tendon. When walking, this structure remains under stress and can become pulled or torn in individuals with a tight achilles tendon. When it hurts, it causes severe heel pain that will interfere with walking and running.
At initial presentation, pain will often not cause limitations while participating in sports, but will cause significant pain the following day. As it progresses, it hurts all the time and will limit ability to function. My recommendation for anyone suffering from heel pain (especially plantar fasciitis) is to treat it early so it doesn't keep you out of the activities you enjoy. It is treatable and should stop you from doing anything you want to do.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.utahfootdoc.com/
Plantar Fasciitis is an inflammation of a ligamentous structure located on the bottom of the foot. It consists of a ligament extending from the heel to the toes and shares an insertion with the achilles tendon. When walking, this structure remains under stress and can become pulled or torn in individuals with a tight achilles tendon. When it hurts, it causes severe heel pain that will interfere with walking and running.
At initial presentation, pain will often not cause limitations while participating in sports, but will cause significant pain the following day. As it progresses, it hurts all the time and will limit ability to function. My recommendation for anyone suffering from heel pain (especially plantar fasciitis) is to treat it early so it doesn't keep you out of the activities you enjoy. It is treatable and should stop you from doing anything you want to do.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.utahfootdoc.com/
Wednesday, April 8, 2009
Heel Pain Common, But Not Normal
I have always stated that Pain is Never Normal. With this understanding, however, Americans suffer from foot pain on a regular basis. Of the causes of pain, including bunions, curly toes, corns and dry, cracked skin and even injuries like sprains or fractures, one particular ailment -- heel pain -- has been show in a new survey by the American Podiatric Medical Association (APMA) to be a leading cause of pain.
The recent poll questioned close to 420 Americans aged 18 and older. The results included 39 percent of adults that experienced heel pain more than any other foot ailment within the last 12 months. Additionally, nearly 60 percent of respondents believed they suffered heel pain due to wearing ill-fitting shoes. In fact, many found that this pain was interfering in activities that they liked to participate in. So they have all seen a doctor right? No, about 64 percent of respondents said they had not yet visited a medical professional -- such as a podiatrist -- to diagnose and treat their heel pain, even though the pain has not subsided.
"Heel pain is a detrimental foot ailment that affects millions of Americans every day, and foot pain of any kind is not normal," said Ronald D. Jensen, DPM, president of the APMA. "If detected early, most types of heel pain -- including the most common, plantar fasciitis -- can be treated with non-invasive treatment options. However, the longer one waits to have their heel pain evaluated, the more difficult it is to successfully treat."
Are you among the sixteen percent of Americans that regularly experience heel pain? Heel pain can be avoided by wearing shoes that fit well, wearing the proper shoes for each activity, not wearing shoes with excessive or uneven worn heels or soles, and stretching foot and ankle muscles properly before and after exercising. Visiting a podiatric physician, also known as a podiatrist, as soon as foot pain is experienced drastically improves the chance of finding a solution for heel pain, and can help you return to regular activities without limitation of heel pain. Remember Pain is Never Normal!
To view a full summary of the results from the APMA's 2009 foot ailments survey with a focus on heel pain, please visit www.apma.org/heelpain.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
The recent poll questioned close to 420 Americans aged 18 and older. The results included 39 percent of adults that experienced heel pain more than any other foot ailment within the last 12 months. Additionally, nearly 60 percent of respondents believed they suffered heel pain due to wearing ill-fitting shoes. In fact, many found that this pain was interfering in activities that they liked to participate in. So they have all seen a doctor right? No, about 64 percent of respondents said they had not yet visited a medical professional -- such as a podiatrist -- to diagnose and treat their heel pain, even though the pain has not subsided.
"Heel pain is a detrimental foot ailment that affects millions of Americans every day, and foot pain of any kind is not normal," said Ronald D. Jensen, DPM, president of the APMA. "If detected early, most types of heel pain -- including the most common, plantar fasciitis -- can be treated with non-invasive treatment options. However, the longer one waits to have their heel pain evaluated, the more difficult it is to successfully treat."
Are you among the sixteen percent of Americans that regularly experience heel pain? Heel pain can be avoided by wearing shoes that fit well, wearing the proper shoes for each activity, not wearing shoes with excessive or uneven worn heels or soles, and stretching foot and ankle muscles properly before and after exercising. Visiting a podiatric physician, also known as a podiatrist, as soon as foot pain is experienced drastically improves the chance of finding a solution for heel pain, and can help you return to regular activities without limitation of heel pain. Remember Pain is Never Normal!
To view a full summary of the results from the APMA's 2009 foot ailments survey with a focus on heel pain, please visit www.apma.org/heelpain.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
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