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/
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