Rockland Road Runners
Back to Articles Page

Plantar Fasciitis: A Common Cause Of Heel Pain

By Kristina E. Wodicka, D.C., L.M.T.

The plantar fascia is a band of tissue, much like a tendon, that starts at your heel and goes along the bottom of your foot. It attaches to each one of the bones that form the ball of your foot. The plantar fascia works like a rubber band between the heel and the ball of your foot to form the arch of your foot. If the band is short, you'll have a high arch and if it's long, you'll have a low arch, or what some people call flat feet. A pad of fat in your heel covers the plantar fascia to help absorb the shock of walking. Damage to the plantar fascia can be a cause of heel pain.

What causes the heel pain?

As a person gets older, the plantar fascia becomes less like a rubber band and more like a rope that doesn't stretch very well. The fat pad on the heel becomes thinner and can't absorb as much of the shock caused by walking. The extra shock damages the plantar fascia which may cause it to swell, tear or bruise. You may notice a bruise on your heel or that your heel is swollen.

How will my doctor know if the pain I have is caused by plantar fasciitis?

Your doctor will ask you about the kind of pain you're having, when it occurs and how long you've had it. If you have pain in your heel when you stand up for the first time in the morning, you may have plantar fasciitis. Most people with plantar fasciitis say the pain is like a knife or a pin sticking into the bottom of the foot. After you've been standing for awhile, the pain becomes more like a dull ache. If you sit down for any length of time, the sharp pain will come back when you stand up again to walk.

What can I do about heel pain?

If you walk or run a lot, cut back a little. You probably won't need to stop walking or running altogether.

If you have either flatfeet or a high arch, ask your doctor about using orthotics, or inserts for your shoes. Orthotics are arch supports. You will need to be fitted for them. If you are overweight, losing weight can help lessen your heel pain. If your job involves standing on a hard floor or standing in one spot for long periods, place some type of padding on the floor where you stand.

Are there any stretching exercises that will help?

Stretching exercises for your foot are important. Do the stretches at least twice a day. Repeat each stretch at least 10 to 15 times. Don't bounce when you stretch. Hold each stretch for at least 10 to 15 seconds.

Are there any strengthening exercises that will help?

Heel raises will strengthen your leg muscles. Stand on the ball of your foot at the edge of a step and raise up as high as possible on your toes. Relax between heel raises and let your heel fall a little lower than the edge of the step. Do ten heel raises three times per day.

An alternative to heel raises is to use rubber tubing as shown. Commercial products are available for this purpose but bicycle inner tubes are an inexpensive alternative. Do 10 foot pushes three times daily.

It's also helpful to strengthen the foot by grabbing a towel with your toes as if you are going to pick up the towel with your foot. Repeat this exercise several times a day.

How can I remain fit while I'm recovering?

For runners, the distance should be reduced 25 to 75 percent. It may be necessary to institute a water-running program to maintain fitness. Treading water with running movements with or without a floatation device can be performed. The workout should last as long as the time spent normally with dry land running. Cycling is another good alternative.

What if my foot still hurts after doing the exercises, using the arch supports and taking other measures?

If stretching, arch supports and exercises don't help, your doctor can suggest other treatments. You may need to have deep tissue massage and/or chiropractic therapy. Another alternative could be splinting your foot at night; in the advanced stages if nothing has helped, injections of corticosteroids or surgery may be needed.

You and your doctor can decide which treatment is best for you.

Kristina Wodicka is a chiropractor whose office is in Nyack.

 

Back to Articles Page
Top of page