HEEL PAIN- PLANTAR FASCITIS
This is a common cause of pain in the heel. It occurs as a result of inflammation of the plantar aponeurosis at its attachment on the tuberosity of the calcaneum.
Stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or when you get up after sitting. The pain is usually worse after exercise, not during it.
Your plantar fascia is in the shape of a bowstring, supporting the arch of your foot and absorbing shock when you walk. If tension and stress on this bowstring become too great, small tears can occur in the fascia. Repeated stretching and tearing can irritate or inflame the fascia, although the cause remains unclear in many cases of plantar fasciitis.
- Plantar fasciitis is most common between the ages of 40 and 60.
- Certain types of exercise.Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and aerobic dance
- Foot mechanics.Flat feet, a high arch or even an abnormal pattern of walking can affect the way weight is distributed when you’re standing and can put added stress on the plantar fascia.
- Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage the plantar fascia.
- Ill fitting shoes
- Maintain a healthy weight.Carrying extra weight can put extra stress on your plantar fascia.
- Choose supportive shoes.Buy shoes with a low to moderate heel, thick soles, good arch support and extra cushioning. Don’t walk barefoot.
- Don’t wear worn-out athletic shoes.Replace your old athletic shoes before they stop supporting and cushioning your feet.
- Change your sport.Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging.
- Apply ice.Hold a cloth-covered ice pack over the area of pain for 15 minutes three or four times a day. Icing can help reduce pain and inflammation.
- Stretch your arches.Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles.