Pain in the heel and arch can have many causes. However, the
most common name given to this pain is Plantar Fasciitis – a condition
associated with the overuse of the plantar fascia. The plantar
fascia is a thick band of dense connective tissue that begins on the
heel, fans out and inserts on the forefoot. The purpose of the
fascia is to help stabilize the foot and support the arches. The
fascia stretches during weight bearing, standing, and toe extension.
Problems occur when the tension placed on this structure exceeds its
ability to stretch.
Inflammation in the plantar fascia usually leads to pain. Causes
of inflammation include, but are not limited to:
Increased running mileage
Calf musculature tightness
Flat feet
Poor running mechanics
Shoes without proper arch support
Switching shoe type
With plantar fasciitis, sharp pain typically begins at the heel and
gradually moves into the center of the foot. Pain typically occurs:
During or following exercise
During the first steps in the morning
During the first steps after sitting for a long period of time
During and after prolonged standing
To treat plantar fasciitis, try resting the area and/or changing your
routine:
Decrease mileage or stop running
Stay off your feet when pain is at its worst
Incorporate low-impact and no-impact activities into your work-out
Stretch the plantar fascia and calf muscles at least three times a
day
Massage the area by rolling a tennis ball under the arch of your
foot while seated
Control pain and inflammation with an oral anti-inflammatory
medication, such as ibuprofen, naproxen or aspirin. (Before
starting these or any other medications, please consult with your
physician.)
Use arch supports in your shoes
After painful activity, place ice on the heel and arch for 10-20
minutes
These suggestions should help to manage your pain. When symptoms
subside, you can gradually return to activity. However, if there is
no improvement within a few weeks or your pain becomes worse – despite
self-treatment, contact your doctor.
For additional questions on plantar fasciitis or other sports medicine
topics, call the Aurora Sports Medicine Hotline™
at (414) 219-7776 or (800)
219-7776.
