Other treatments include icing, night splints (to keep the foot at a 90-degree angle while sleeping), orthotics and heel inserts, anti-inflammatory medications, shock-wave therapy and surgery.
The pain of plantar fasciitis tends to be most intense after periods of inactivity, such as in the morning, when first getting out of bed, or after extended sitting. During those periods, "the body tries to heal those micro tears," DiGiovanni said. But the reverse can occur as soon as the sufferer gets up. Small movements, such as the simple act of walking, creates further tearing.
DiGiovanni said he believes that part of the success of his stretch is due to the fact that he recommends doing it immediately after getting out of bed and after other periods of inactivity -- before the damage is done.
The key to avoiding plantar fasciitis, say foot doctors, is to exercise conservatively; avoid hard surfaces (such as concrete and asphalt) at work and at play; invest in a pair of good, supportive, properly fitted shoes; and replace them regularly.
Doing the Stretch
Got a hurtin' heel? The following exercise can speed recovery from plantar fasciitis. The best time to do the stretch is immediately after the foot has been immobilized for a while, such as when you first get out of bed or the car.
Sit upright in a chair, barefoot. Place the ankle of the affected foot on the opposite knee.
Using the same hand as the affected foot, reach across and grab the toes.
Flex the ankle forward and pull the toes toward the shin.
To test the stretch, place the thumb of your other hand on the bottom of the foot. You should be able to feel the cordlike plantar fascia running the length of the foot.
Hold the stretch for a count of 10, then relax. Repeat 10 times. Perform the sequence at least three times a day.
Source: Richmond Times-Dispatch. Powered by Yellowbrix.
Visit the plantar fasciitis center.
Do you have heels that hurt?
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