Plantar Fasciitis: Getting Relief

Plantar fasciitis is responsible for heel pain. In fact, it is one of the most commonly associated causes of the pain. This situation occurs due to the inflammation in the broad band of the heel tissue. This tissue is important as it starts from heel, runs through the foot sole and then reaches the toes.

You have your foot arch formed with the help of plantar fascia. This acts in the form of a rubber band connecting the heel and your foot ball. This helps you to keep your foot firmly on the ground. You will be having a high arch if the band formed is short and on the other hand, you will have low arch if the band formed is longer in length. Normally, you will have flat feet if the band is long. Plantar fascia is able to stay shock proof because of fat layer around the heel area. Heel spur or the Plantar fasciitis is nothing but deposits of calcium noticed in plantar fascia area.

Taping of the Plantar Fascia

One can put an athletic tape on the plantar fascia. This prevents the fascia from over stretching and thus helps you to reduce your tension and the pain in the heel. Usually, this tape is applied and stretched right from the heel till the toe of your foot sole.

Fascia gets time and space to heal because of the tension created on surface by the use of athletic tape. However, for the tape to perform its action, it is essential that it remains in constant touch with the skin. Hence, you should use fresh tape every morning. this will also allow your skin to stay healthy.

Inserts for Shoes

These allow to reduce the level of stress for your plantar fasciitis and thus manage them properly. You should make it a point to keep your foot firm and properly aligned. This would provide stability to your heel. Heel inserts that are made out of poron foam will help in absorbing the shock created by each foot step.

Exercising Care

When faced with problem of heel pain, you should focus on leisure activities and take rest so as to avoid any kind of inflammation near or in the fascia region.

Cold & Heat

Alternative application of ice and heat filled massages on your heel area can do wonders for your heel. This helps you to get rid of pain and relieves your by healing the swollen area. You can use a pack of ice in morning and during the evening you can move for a heat pack.

This therapy helps you to focus on both muscle and tissues.

Plantar Fasciitis: Exercises For Relief

Your lower leg muscle is linked to foot by your Achilles tendon.  While doing hard work without suitable warm up may lead to cross the limits of Achilles tendon to extend. This extension of the foot causes you the heel pain.

If anyone feels the light heel pain, than this pain can slowly leads you with Achilles tendonitis, on the whole the swelling of the Achilles tendon which causes you severe pain on your backside of the heel.

If you want to get rid of such pain than you should do the subsequent exercises earlier to your normal jogging time or say before your workout. The exercises that you should do are;

Exercise No 1

First of all stand straight facing to the side of wall. There should be a gap of 2-3 inches between your feet and the wall.
Then you should bend your knees in cower position. And you should keep your backside portion straight as you are slowly turning towards the knees.
Then you should lower your stiff so that your knee touches somewhat the wall.  And while doing this if you feels discomfort, you can change some distance between the wall and your feet.
After doing this you should slowly move to the same position at which you started.
Than carry on this activity of pointing the knees from the both the sides that is from the right side and from the left side.
Thus carry on this exercise at least 8-12 times.
 Thus this exercise will make you relief from the strain or the pain of the heels.

Exercise No- 2

Turn your face to the wall depending on your right foot. And keep the distance of 2.5 feet from the wall.
Lift your left side foot in the front side of yourself keeping the left leg in a straight line.
Keep your right leg bend when your left is lifted up while keeping your higher body straight.
While you are on the bending position, you should try to keep your left toe like that as if it is trying to touch the wall. But while doing this your left leg should not move and should be straight.
Thus go back to your first position.
Thus do the same thing from the next side and repeat the exercise for 4-6 times.
Thus the both exercises are to increase stamina and to make stronger your Achilles tendon. Thus by doing this exercise your flexibility increases.

Plantar Fasciitis: How Does It Hurt?

If you have been facing heel troubles and acute pain, you should seriously look into getting treatment for your heel.

Types of Heel Pain

Heel pain can occur due to many reasons. It can be divided into two types:

Heel pain occurring beneath your heel
Heel pain occurring behind your heel
Causes of Heel Pain

Identifying heel pain is quite easy. If you have heel pain, you should immediately consult your doctor to check if you have plantar fasciitis. This is the most common cause of heel pain. It is a situation occurring due to the inflammation of foot ligament holding the back of your foot. Tears caused in this fascia ligament due to excessive running and foot stretching can cause pain in heel. You might feel chronic pain especially in the morning while walking, or walking after taking some amount of rest.

Plantar fasciitis is in turn caused by wrong types of shoes and over stretching of feet. Shoes having improper bent or hard sole can be problematic.

Formation of a spur in heel is also another important identified cause for heel pain and is nothing but development of a bone hook beneath your heel. Such situation occurs when your plantar fascia move away from your heel.

Stone bruising caused by rock stepping or by bruising your foot fat pad on a rock can also cause heel pain. Stone bruising can cause irritation along with pain and can also cause discomfort while walking. However, injury caused by stone bruising heals on its own by time.

Treatment of Heel Pain

Prevention is better than cure. The same goes for heel pain as well. Whenever suffered from heel pain, the first step would be to take rest and not to impose any stress on your inflamed heel. Apart from this, you should avoid doing any exercises that place pressure or force on your heel. To get a good stretch on heel, you can use ice pins and can roll those over your foot. You can also apply ice constantly on your foot in the morning to get relief.

Apart from going for these natural therapies, you can use some anti-inflammatory drugs to cure your pain. Orthotics is a type of heel treatment considered to be quite effective as it allows free movement of your foot by providing support to it.

Finally, early treatment along with a pool of conservative measures can be helpful in curing pain.

Plantar Fasciitis: Ball Of Foot Pain

It is not uncommon to have painful feet. Human foot has to go through a lot of physical stress and sessions. Hence it is bound to show signs of pain and aches with the passage of time. However, heel pain or foot pain should not be ignored if it follows a consistent pattern or continues for a long period of time. It is advisable to seek medical help during such circumstances.

Heel of the foot is protected through a layer of fat deposits near your fascia. This can be damaged due to some wrong exercises and practice and can in turn cause painful heels. Painful heels or ball of foot pain can be cured provided that it is properly diagnosed. You should go for check-ups, tests, scans and physical examinations to complete the diagnosis process.

Causes of Ball of Foot Pain:

Heel fissures: These are nothing but similar to a skin deep and are one of the less severe cause of ball of foot pain. However, if ignored, heel fissures can cause a lot of discomfort and trouble. Hence, it is important to cure the problem of heel fissures before the problem aggravates.
In a simpler language, heel fissures are the dead and dry skin breaking towards the end of your heel. These can be easily cured during the initial few stages without much of effort. If ignored, the skin affected by fissures becomes hard and can stop reacting to moisturizers. They can also bleed occasionally because of deepening cracks.

Diabetic patients find it not uncommon to get affected by cracked feet heels. They also develop various other infections because of cracked feet and heel fissures.

Heel Neuroma: This is a condition causing pinching of nerves or entrapment of nerves in your heels. Such a pressure is built up on your heel due to deposits of mass or built up of unwanted tissue over there. Excessive running and exercising without proper rest can cause such swelling.
In case of having ball of foot pain due to heel neuroma, you should allow your foot to rest by taking off your shoes. Getting a check up with podiatrist will only help you to treat your problem better. Use of anti-inflammatory medicines is also another option.

In long term, you can cure or prevent the occurrence of ball of foot pain by selecting the right kind of foot wear, supporting your foot arch and providing you the required comfort without traumatizing your heels.

Plantar Fasciitis First Signs

The pain caused in the heels is termed by people as a simple pain in the foot. It is termed   as heel pain only when people suffer the pain severely and when they become victim of it. And the main thing of it is that it slithers on you suddenly, without having you allowed to pay attention to the premature warnings. It is not as a break in a branch or like an unexpected twist. But it's like a regular crash of tissue.

There are various reasons of heel pain from which many are not completely known. There are different evident reasons of this pain, but the usual occurrence of it is due to plantar fasciitis.

Plantar fascia is nothing but a flat muscle that runs besides the base of the foot, from the heel of the foot till the frontage of the foot.  The main thing is that the foot gets strong support from this fascia.

Incidence of Heel Pain:

This pain can be seen in any person whether he or she belongs from any age group. This pain is seen mostly in the people who are overweight. As the whole body weight falls on the heel.  The different probable causes of this pain are rheumatoid arthritis or gout. And along with this Plantar Fasciitis makes these cases into harsh heel pain up to 95 percent. The  also play an important part for causing such pains but in this case it becomes indefinable.

The common causes for heel pain are as:

1)      Due to obesity

2)      Doing exercise without warm up

3)      Due to unlimited walk

4)      Due to strain in the instep

5)      Due to uncomfortable footwear

The heel pain is also felt when you stand suddenly after lying for a long period. This pain is usually felt at the face of the heel and slowly it moves to the underside of the foot.

Relieving One from the Pain:

For getting relief from such pain you can stretch your foot simply before getting from your bed in the morning. The other thing is that you should be sure of your footwear, as many people carry such pain because of the discomfort of the . You should continue with the activities which makes you to feel discomfort. Even you should carry daily exercise along with a jog so that it helps you to maintain your fitness level along with your heel pain. But if you suffer severely from this pain than you should stop jogging and minimize your walking.

Plantar Fasciitis: And Arch Pain

For people having active lifestyle, heel pain can become a part of the routine. Various type of foot pain like heel pain, arch pain becomes common to observe. Arch pain, commonly known in the name of arch strain, is nothing but a burning sensation caused towards the arch of your feet. An arch of the foot is nothing but an arch formed by the bunch of tissues running right from the bone at the heel of the foot till the toes.

Heel pain can occur behind or beneath the heel. It usually occurs when the foot tissue gets inflamed due to excessive physical pressure and starts inflicting pain.

Plantar fasciitis is one of the most commonly recognized causes of Arch pain. Plantar fasciitis is composed of a broad band of tissues surfaced along the bottom of the foot running right from the heel bone till the toe i.e. forefoot.

Stretching of plantar fasciitis in direction opposite from the heel causes inflammation and swelling. Such a condition, if continued for a longer period of time can be only more painful, especially when you climb out of your bed in the morning hours.

Heel pain or arch pain should be treated with utmost are for if not treated, it can cause heel spur. Heel spur is a condition where in a protrusion takes place in the heel bone. Having its association with plantar fasciitis, heel spur can also cause severe heel pain and trouble. It is caused due to layers of calcium that get deposited in the heel.

Precautions during Arch Pain:

If you are suffering from heel pain or arch pain, you should avoid wearing uncomfortable or high heel shoes. Choosing shoes having soft leather base and soft soles can really help. Shock proof foot soles are best to go for. If you suffer from heel and arch pain you should avoid wearing high heel shoes.

Use of orthotics is also recommended for curing arch pain. It is nothing but a medically designed heel post that helps to cure the heel pain by providing proper support to the foot arch and keeping a check over pronation.  You can choose a proper orthotics with the help of a podiatrist.

To keep your daily life fit and active and to ensure that you do not get bothered by hassles of foot and arch pain, it is essential to take steps towards curing and healing of your heel. Exploring the options available in the market can really help you.