Do your heels hurt when you take your first steps in the morning? You may have plantar fasciitis. Dr Shital Raval advises on symptoms and exercises to ease the pain.
What is Plantar Fasciitis?
The plantar fascia is a flat ligament that connects the heel bone to the toes and supports the arch of the foot. If you strain this ligament, it can get inflamed. Plantar Fasciitis is the most common cause of heel pain.
हिंदी में पढ़ें: प्लांटार फ़ेशियाइटिस के कारण एड़ी में दर्द
Whom does it affect?
- Usually seen in people in their 30s and 40s.
- Also affects younger people who walk, run or stand a lot, such as athletes, soldiers or factory workers.
- People with flat feet or high arches.
- Overweight or obese people.
- People with tight or ill-fitting footwear.
- People who walk with their feet turned inwards.
- People whose calf muscles and Achilles tendons are too tense and tight.
What are the symptoms it presents with?
Severe heel pain when standing up first thing in the morning. The pain may decrease through the day. Pain on standing, climbing, walking for long. There is stiffness, swelling and inflammation of the ligament.
What causes it?
Strain on the plantar fascia ligament can cause the ligament to become weak and constant injury can even cause tears.
What are the treatment options?
- Rest, keep feet elevated. Avoid activities that bear weight or strain the feet.
- Apply ice pack to reduce swelling.
- Avoid walking or running on hard surfaces.
- Over-the-counter pain relievers such as Ibuprofen or Naproxen are helpful for pain relief.
- Do stretching exercises 2-4 times a day especially in the morning (see exercises below).
- Get new shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts in both shoes, even if only one foot is affected
- Splints to wear at nighttime.
- Steroid injection at the site of pain.
- Surgery is recommended if all other treatments fail and symptoms persist.
What are some of the stretching exercises that can help?
- Frozen can roll: Place a frozen can under your foot. Next, roll your bare injured foot back and forth from heel to toes over the can. Repeat for 3 to 5 minutes. When done first thing in the morning, it is most effective.
- Towel stretch: Sit on a flat surface with your injured leg stretched out in front of you. Roll a long towel and place it under the ball of your foot. Then pull the towel ends towards you for 15 to 30 seconds and then relax. Repeat 3 times.
- Standing calf stretch: Stand facing a wall. Put your hands against the wall. Keep the uninjured leg as is, and stretch the injured leg back. Keep the heel of your injured leg on the floor. Turn your injured foot slightly inward until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times. This can be done several times a day.
- Plantar fascia stretch: On a staircase or step, place the ball of your injured foot and reach for the bottom step with your heel so as to stretch the arch of the foot. Hold this position for 10 to 30 seconds and then relax. Repeat 3 times.
- Towel pickup: Put a napkin on your foot and keeping the heels on the floor, try to lift the toes and the napkin on it. Repeat 10 to 20 times. To add more resistance, a book or small weight can be used instead of the napkin.
Don't miss the feedback by some of our community members here.
1. Release tightness around the hip flexors and calves using myofascial release. Activate the glute muscles
2. I suffered from Heel pain. when exercise and painkillers did not work I had a cortisone injection on the heel and it helped immensely. After that I always wear slippers at home the MCR type which kind of cushions the heel. They don't last long so have to be replaced once in 3 or 4 months [even if they look good] fortunately they are inexpensive. Wearing slippers on hard surfaces is a must. I am totally relieved of pain as long as I wear slippers at home.Now there are other branded varieties like Sholz(Scholl) who make very comfortable sandals and slippers for heel pain. they are however expensive but good and fashionable to look at too.
