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Have Patience When Dealing with Plantar Fascitis
Have Patience When Dealing with Plantar Fascitis
By Kevin Hassler
News and Eagle
Times and Record
South West Times
If you have a stabbing pain on the bottom part of your heel when you take your first step out of bed in the morning, you know about plantar fasciitis. The pain usually gets better once your foot gets limbered up, but it may return later in the day when you’re exercising … or maybe when you get up from your chair after a long period of sitting.
This type of intermittent heel pain is rarely taken seriously … except by those who have experienced the pain. The Medscape Reference article on the topic optimistically states that “about 80 percent of plantar fasciitis cases resolve spontaneously by 12 months.”
But who has the patience to nurse a seemingly minor injury for 12 months?!
Unfortunately, that kind of patience is required. Major League baseball slugger Albert Pujols could not afford to be patient. After playing through his misery for 11 years, he ended up having foot surgery and missing an entire season.
Plantar fasciitis involves a degenerative irritation of the fibrous band known as the plantar fascia that runs across the bottom of the foot, connecting the heel bone to the bones in the mid-foot and toes. Its function is to absorb shock while supporting the arch.
Excess demands of running, walking or load carrying, combined with weakness of the arch, can stretch and create small tears in the tissue. The irritated tissues tighten up during sleep, resulting in the pain felt on those first steps in the morning.
The condition is particularly common among runners, walkers and aerobic dancers who overdo it or try to rev up their training too fast. Other risk factors include being overweight, having either flat feet or a high arch, pronating (with feet rolling inward), having tight calf muscles and wearing shoes that are worn out or don’t fit well.
At first, you might feel only mild pain at the heel bone, typically occurring after rather than during exercise. That is the time to start doing something about it. The longer you wait, the longer it will take to go away.
Stop doing whatever aggravates the pain and rest the heel. That does not mean to stop working out. You can swim, ride an exercise bike, use a rowing machine or elliptical trainer. Ice the heel several times a day. Switch to shoes that are more suitable for your feet. And stretch regularly, focusing on the calf muscle and the Achilles tendon.
The stretching may be the most important part of your treatment. Do it before you get out of bed in the morning and several times during the day.
The complete article may be read at the URL above.
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The article title at the top of this post has an alternative or incorrect spelling for this condition. When I finally paid attention to the corrections in Google for the spelling, I found that corrected spelling for this condtion lead to hughly higher results. Since both had substantial results I used both in the search strategy. A number of experimental Google Domain Limited Web search strategies were used in this post, ones that I have not used before, and the results are interesting.
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