Plantar Fasciitis

I got this ankle/heel injury for a few months. Although it was getting better, it seems to have gotten worse after i started to perform intense cardio again.

I found out it's actually called Plantar Fasciitis. I checked with a GP doctor and he told me it's due to my flat feet (over-pronation). Plan to get a Birkenstock sandals @ Lot10 with arch support so that it will not worsen my injury.

Anyway, here's more info on Plantar Fasciitis which explains what it is, the symptoms, the cause and treatment.




Plantar Fasciitis

Plantar Fasciitis/Heel Pain




These two terms are closely related. Plantar Fasciitis is an inflammation caused by excessive stretching of the plantar fascia (tissue that extends the entire length of the bottom of the foot). Heel Pain is a common condition in which weight bearing on the heel causes extreme discomfort.

Symptoms

With Plantar Fasciitis, the bottom of your foot usually hurts near the inside of the foot where the heel and inside arch meet. The pain is often acute (“hot poker” sensation) either first thing in the morning or after a long rest, because while you are resting, the plantar fascia contracts back to its original shape. As the day progresses and the plantar fascia is adequately stretched, the pain often subsides.

Causes/Risk Factors

Plantar Fasciitis often leads to heel pain, heel spurs, and/or arch pain. The excessive stretching of the plantar fascia that leads to inflammation and discomfort can be caused by the following:

• Additional or excessive weight on the foot, usually attributed to weight gain or pregnancy
• Wearing shoes without any arch support or proper arch support
• Over-pronation (flat feet) which results in the arch collapsing when bearing weight
• A foot with an unusually high arch
• Tight calf muscles
• Ageing
• Exercise error of “too much, too soon, too fast”

Prevention & Treatment

The key for the proper treatment of plantar fasciitis and heel pain is determining what is causing the excessive strain and stretching of the plantar fascia, or heel discomfort. Ask your health care professional to help you find the best solution for your condition. Often, they suggest changing your footwear or wearing an arch support as a first step toward recovery.

You can reduce the strain and stress on the plantar fascia by following these simple instructions:

• Don't go barefoot – not even in the shower
• Try stretching exercises in bed before you get up, focusing on your Achilles tendon, calf, and toes. Lay on your back with legs outstretched. Move your toes toward your head and hold for 30 seconds. Relax feet. Repeat 4-5 times.
• Ice your heels (or the painful area) to reduce inflammation. Freeze a 12-16 oz plastic water bottle. Place the bottle on the floor and gently roll your foot over bottle between heel and toe for 5 minutes 3 times per day.
• Wear shoes or orthotics (arch supports) that support your arch and heel and have proper shock absorption in the heel
• Maintain a healthy weight
• Avoid running on hard or uneven ground

Plantar Fasciitis is one of the most diagnosed foot ailments. Please ask your health care professional how Birkenstock footwear or arch supports may be part of your foot pain solution. Also, feel free to contact your local Birkenstock retailer about their healthy footwear recommendations. Birkenstock has many products that can help with Plantar Fasciitis and Heel Pain.


source:http://www.originalcomfortsandals.com/FootHealth.html