Dealing with Plantar Fasciitis-a walkers' nightmare

Ouch! That hurts when I do that! Plantar Faciitis can be painful and lead to more serious issues if not treated properly. After visiting my orthopedist he provided me with gel heel cups which when inserted in my shoes feel like I am walking on squishy clouds. I also completed a few weeks of physical therapy to learn how to properly stretch the muscles and ligaments in my calves and from my heel to toes. I still experience some pain but not as much as I once did. A twinge or two has occurred sometimes about halfway through my walk and I take a moment to stop stretch and refocus on good posture and walking technique. Although this is most often considered a sports injury it can also be caused if you are over weight. There are some causes listed below and I fall under all of them so this weightloss mission I am on will serve to help rid me of this injury as well.

What is plantar fasciitis?
Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes or soldiers. It can happen in one foot or both feet.

What causes plantar fasciitis?
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

*Your feet roll inward too much when you walk (excessive pronation).
*You have high arches or flat feet.
*You walk, stand, or run for long periods of time, especially on hard surfaces.
*You are overweight.
*You wear shoes that don't fit well or are worn out.
*You have tight Achilles tendons or calf muscles.

How is it treated?
No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:

*Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
*To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin.
*Do calf stretches and towel stretches several times a day, especially when you first get up in the morning.
*Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics). Use them in both shoes, even if only one foot hurts.

For more information on this and other sports injury visit WebMD.com