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Surgery for Plantar Fasciitis Symptoms: A Viable Treatment for Heel Pain?
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Surgery should always be the last resort for any medical treatment, but when plantar fasciitis symptoms, such as heel pain, causes sufferers to explore all treatments and cures, should surgery be considered an option? What facts should we all know to make an informed decision?

Surgery is an option for treating plantar fasciitis symptoms.

But it’s not a popular option. 95% of plantar fasciitis sufferers are treated effectively through non-surgical means. The majority of medical professionals view surgery as the last option in the treatment of plantar fasciitis. The surgery is performed under general anesthesia, and involves an orthopedic surgeon trimming the plantar fascia ligament to relieve tension and inflammation. During surgery, the doctor may choose to remove any existing bone or heel spurs that contribute to heel pain.

Recovery from plantar fasciitis surgery takes time and attention.

Though patients generally experience a full recovery, plantar fascia surgery often requires that a cast or brace be worn to alleviate excess stress and weight. The majority of patients can expect a return to full use after three months. Recovery may require patients to keep all weight off the heel that received treatment for two or more weeks.

Surgical treatment of plantar fasciitis carries several risks.

Aside from the risks of general anesthesia and potential infection, patients should be aware of the possible side effects of plantar fasciitis surgery. Because medical issues such as arthritis and heel spurs may mirror the symptoms of plantar fasciitis, non-related foot pain may persist after surgery. In addition, many nerves surround the plantar fascia. Potential nerve damage to the foot should always be considered when weighting the risks and benefits of plantar fasciitis surgery. Lastly, because the surgery involves cutting part of the plantar fascia ligament, it is possible that too much release of the ligament may cause a flat foot deformity, the symptoms of which can be as, if not more, painful than plantar fasciitis symptoms.

Simple and Inexpensive Alternatives Exist To Effectively Treat the symptoms of plantar fasciitis.

It is important to remember that plantar fasciitis surgery is viewed as a last resort and is almost always reserved for patients who have exhausted every other available option. If you or a loved-one is considering plantar fasciitis surgery, discover simple, effective and affordable plantar fasciitis treatments for foot pain relief in our free report: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Don’t Let Plantar Fasciitis Symptoms Derail Your Vacation Plans
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Some careful planning and preparation will prevent the painful symptoms of plantar fasciitis from turning your dream vacation into a walking nightmare.

Vacations are often filled with far more walking than most of us are used to doing on a daily basis. Sightseeing, amusement parks, hiking and many other exciting adventures fill our vacation days. However, all of this extra walking can quickly cause the persistent heal pain of plantar fasciitis symptoms to flare up and quickly end all of the fun.

Planning can help keep those painful plantar fasciitis symptoms at bay. One of the most important things to do is to wear high quality walking shoes that have a good arch support and a well cushioned sole. This is especially important if you are not a conditioned walker. Feel free to wear your stylish flats and high heels for a night out on the town; just don’t wear them when you’re putting on the sightseeing miles.

Another preventative measure is to plan your walking trips with moderation in mind. If you’re not used to walking five or ten miles in a day, don’t plan to walk that much each day of your vacation. Minimize your walking whenever possible by renting a car, taking public transportation, or maybe even putting off some adventures in lieu of a relaxing rest at the hotel pool.

If persistent heel pain causes an interruption in your vacation plans, the following steps may help alleviate or at lessen the plantar fasciitis symptoms:

  • Rest your feet each night
  • Decrease the amount of activity until the pain subsides
  • Elevate your feet to help reduce the pain and swelling
  • Apply ice to your heel and the painful areas on your feet
  • Take over the counter pain medicine to reduce inflammation and pain

Don’t let painful plantar fasciitis symptoms ruin your vacation dreams. Plan to walk in moderation, wear good walking shoes, and take swift corrective action to eliminate plantar fasciitis symptoms so that you will be able to remember your dream vacation with fond memories of all of things you were able to do.
To discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free report, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Heel pain causes: Is Morton’s Toe overlooked when doctors diagnose plantar fasciitis?
Healthy Living
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Plantar fasciitis is one of the most common orthopedic complaints relating to the foot. The inflammation of the plantar fascia — the fibrous, thick cord-like tissue that originates off the heel bone and fans out to attach to the surfaces of the foot bones — is one of the most common heel pain causes that creates extreme discomfort, especially first thing in the morning.

First round plantar fasciitis treatment includes:

However, when traditional plantar fasciitis treatments fail, patients have to move on to more extreme tactics, like corticosteroid injections or even surgery.

One podiatrist, Dr. Burton Schuler of Panama City, Florida, argues that often plantar fasciitis treatments fail because one major heel pain cause is frequently overlooked: a short first metatarsal bone, also called Morton’s Toe. (Schuler wrote a book on the subject titled, Why You Really Hurt: It All Starts in the Foot, which details how a short first metatarsal bone can cause a range of physical ailments.)

How Morton’s Toe contributes to plantar fasciitis, heel pain

As we walk, our feet push off the ground. The big toe is usually the first one down, and for a fraction of a second it bears the brunt of the entire body’s weight. As the foot rolls forward, some of the pressure is shifted to the remaining toes.

For those with Morton’s toe, the big toe is shorter than the second toe, which ends up touching the ground first and must absorb most of the body’s weight. This second toe’s metatarsal bone isn’t strong enough for that amount of pressure, so the foot overpronates — rolls in the direction of the big toe — to support the excess weight.

This action makes the foot unstable and prevents the big toe from doing its job to push your weight upward. The overpronation of the foot has a domino effect on the body, making other muscles and joints compensate for the instability.

The plantar fascia is just one area of the body that must help out, and the resulting stress and damage can lead to the heel and foot pain normally associated with plantar fasciitis.

Do you need foot pain relief right now? Discover some simple, effective and affordable plantar fasciitis treatments for foot pain relief in our free report: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Heel pain: Causes range from plantar fasciitis symptoms to stress fractures
Healthy Living
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Did you know that every birthday makes you more likely to have heel pain? Causes are not limited to but do include growing older. As you age, your feet widen and flatten, and the fat padding on the sole of the foot wears down. The skin on the feet also becomes dryer.

But what about the most common orthopedic complaint relating to the foot: Plantar fasciitis? The most common complaint from those suffering plantar fasciitis symptoms is pain in the bottom of the heel, which is usually worse in the morning and may improve throughout the day. By the end of the day the pain may be replaced by a dull ache that does improve with rest.

While age may be a bit of a factor when it comes to plantar fasciitis symptoms, there are much more likely factors that will contribute to your heel pain. Causes include:

  • Foot arch problems (both flat feet and high arches)
  • Obesity or sudden weight gain (Gaining weight puts added stress on the feet and can lead to foot or ankle injuries. The added pressure on the soft tissues and joints of the foot in overweight people increases the likelihood of developing plantar fasciitis symptoms.)
  • Long-distance running, especially running downhill or on uneven surfaces
  • Tight Achilles tendon
  • Shoes with poor arch support or soft soles

Whether you need plantar fasciitis treatment or some other kind of foot pain relief, the first step is getting an accurate diagnosis. Beyond plantar fasciitis symptoms, here are some other heel pain causes:

  • Heel spur – hard bony shelf as wide as the width of the heel bone.
  • Tarsal Tunnel Syndrome (TTS) – numbness in the foot, radiating to
    the big toe and the first 3 toes, pain, burning, electrical sensations,
    and tingling over the base of the foot and the heel.
  • Stress fractures – tiny cracks in the bone (uncommon heel pain cause but can occur in athletes like long distance runners).
  • Posterior heel pain – heel pain caused by abnormal tilting of the heel.

If you need immediate foot pain relief, discover some simple, effective and affordable plantar fasciitis treatments for foot pain relief in our free report: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Toning shoes may ease the pain of plantar fasciitis symptoms temporarily — but at what cost?
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Toning shoes — regardless of the brand — have been talked about a lot in the Vibrant Nation community. Some are looking to tone their legs and butt with their Skechers Shape Ups or other similar shoes.

“I see them on lots of Boomers’ feet and I see the ads in some of my health and fitness related magazines,” said “Coach Becky” Williamson, a personal trainer in San Jose who focuses on fitness for boomer women. “These shoes are marketed as a great way to tone your lower body while you walk. Perhaps this is the holy grail of getting shapely legs without doing anything more than walking the dog?”

However, Becky related the results of a recent study from the University of Wisconsin-La Crosse where Skechers Shape-Ups, Masai Barefoot Technology, and Reebok’s Easy Tone shoes were tested against traditional athletic shoes (New Balance running shoes). The research team designed the study to evaluate the exercise responses and muscle activation while walking. All three toning shoes tested showed no statistically significant increase in either exercise response or muscle activation during treadmill walking trials. There was no evidence to indicate the the toning shoes offered any enhanced benefits over traditional sneakers.

But what does that have to do with plantar fasciitis symptoms? Nothing — except that some members of Vibrant Nation have stated that despite the fact that the shoes may not work as advertised, they DO help them regain mobility and lessen the effects of plantar fasciitis symptoms. In short, the shape of the shoes’ sole eases the pressure on the heel.

“I have no idea if my Sketchers Shape-ups are toning anything or improving posture,” said member Terri43. “BUT… I have had severe pain across the top of my foot after a long walk for years, even with orthotics. With my Shape-ups I can walk miles and miles and have no foot pain at all.”

Plantar fasciitis is the most common cause of heel pain. Plantar fasciitis symptoms are caused by the tearing, inflammation and degeneration of the plantar fascia, the long ligament in the bottom of the foot. Small micro tears within the plantar fascia, causing inflammation and pain at the inside of the heel where the plantar fascia inserts on the heel bone.

However, one Vibrant Nation member, Spirit seeker, warns that while wearing the shoes may temporarily ease the pain of plantar fasciitis symptoms, it may cause bigger problems in the long run.

As a professional Massage Therapist for 20 years I’ve seen all manner of feet problems – some of which can be helped by a simple change in shoes & some that even surgery couldn’t fully resolve.

If you look at the construction of the foot – muscle, tendons & bones – it is a complex structure (with 33 joints!) which ideally is meant to be able to flex, bend & move easily. All of the parts of the foot should be able to work together – but we do not use them properly now – due to the artificial surfaces we stand & walk on, much less with the footwear we wear. In the early days of mankind we did not have surfaces such as concrete to stand on – instead it was all the natural surfaces of earth – from sand & mud to hard stone. Aboriginal/Tribal people in many cultures went their entire lives walking & running shoeless! …

It is only now in the modern age that scientific study has been done that we can really begin to understand the complex nature of how our feet actually affect our entire body alignment. By using shoes our feet are restricted from their normal range of movement & as such it creates extra work for all the muscles involved – not just in the feet – but up through the legs & into the hips & lower back.

What’s your experience? Have you worn fitness or toning shoes to ease the pain of plantar fasciitis symptoms? Did they cause other problems for you? Share your experience with the community.

Discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free white paper, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Plantar fasciitis symptoms: 4 steps to properly rest for heel pain relief
Healthy Living
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Plantar fasciitis symptoms are extremely painful — especially those first few steps in the morning or after resting. When the plantar fascia — the band of ligaments that runs the length of your foot from your toes to your heel — becomes overtaxed and inflamed, it can usually be treated with rest, ice, over-the-counter anti-inflammatory medication, gentle stretching, and other non-invasive methods.

The very first order of business in treating plantar fasciitis symptoms is to stop the activity or activities that contributed to the condition. Here are four tips to help you properly rest those overtaxed tootsies and get some heel pain relief:

  1. Don’t ignore the pain of plantar fasciitis symptoms. Some cases of plantar fasciitis are too painful to ignore, but in less severe cases, you might be tempted to ignore your discomfort and continue your normal activities. Don’t.

    At the first onset of pain due to plantar fasciitis, the very best thing you can do is take a break and rest your feet. Failing to do so could lead to bigger problems. You could aggravate your plantar fascia until the pain becomes so severe that it truly disrupts your normal activities. Or, if plantar fasciitis is leading you to walk a little differently than you would normally, you could develop back, hip, or knee problems caused by your altered gait.
  2. Modify your exercise routine. If you suffer from plantar fasciitis symptoms, it’s important that you do not overdo exercising. In fact, in order to have permanent pain relief, you may need to completely alter your exercise routine. Try walking or running shorter distances, or consider low impact forms of exercise can allow you to exercise without further aggravating your plantar fasciitis. If you think running might be the cause, try swimming, cycling or other types of exercise that won’t put weight on your feet.
  3. Wear sensible shoes. It’s better to be out of fashion than in severe pain due to plantar fasciitis symptoms! If you’ve been wearing high heels, switch to heels that are ¾” or lower and save the spikes for rare occasions. Also, consider investing in a brand of shoes known to ease plantar fasciitis symptoms.
  4. Sit down. When your pain is extremely high, you should stay off your feet altogether. One Vibrant Nation member suggests that when plantar fasciitis symptoms are at their most painful, you should “rest, and abstain from all weight-bearing activity [and] ice and elevate the affected foot as much as possible.” Once you progress to the chronic stage, in which the worst of the pain has receded but you still need to heal, it’s still best to abstain from aggravating activities: “Return to activity should be gradual, beginning with non-weight-bearing activities such as swimming or bicycling.”

After you have rested for several days and the worst of the pain has subsided, you may gradually return to your normal level of activity — and move on to the next steps in managing your plantar fasciitis symptoms and recovery.

Discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free report, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
3 ways to use ice as therapy for plantar fasciitis symptoms
Healthy Living
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Ice — plain old frozen water — may be the best topically applied anti-inflammatory we know, and it’s 100 percent natural! If you’re suffering from plantar fasciitis symptoms, ice may be the key to pain relief and the road to healing.

Why ice helps

When you’re injured, your body responds by going into protective mode and swelling in the area of the injury. In the case of plantar fasciitis, symptoms are caused by injury resulting from straining the ligament that supports your arch. Repeated strains can cause tiny tears in the ligament, which can lead to pain and swelling.

When you use ice to treat plantar fasciitis symptoms, it slows down the swelling and acts as an analgesic to slow down and block pain impulses.

How to use ice to treat plantar fasciitis symptoms

Icing is recommended after exercising, stretching, and strengthening, and at the end of the day after work.

  • ice massages
  • ice baths
  • ice packs

To give yourself an ice massage to ease plantar fasciitis symptoms, you can freeze water in a small paper cup. Once it’s frozen solid, peel away the paper from part of the ice, and then rub the ice over the plantar fascia using a circular motion and moderate pressure. Continue for 5 to 10 minutes.

For an ice bath, fill a shallow pan with ice and water. Then, soak your heel for 10 to 15 minutes at a time. It’s important to keep your toes out of the ice water to prevent cold injuries!

To use an ice pack to ease plantar fasciitis symptoms, put crushed ice in a plastic bag, then wrap a towel around the bag. Mold the ice pack around your foot and leave it for 15 to 20 minutes. In a pinch, you can use a bag of frozen vegetables — like peas or corn — in place of the bag of crushed ice.

Discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free white paper, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Pay attention to plantar fasciitis symptoms, see your doctor, member warns
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Vibrant Nation member Nana Val put off having a doctor diagnose her heel pain causes, and now she warns other women not to delay as she did. Nana Val shared her story of plantar fasciitis symptoms with the other women 50+ on

“I advise anyone with foot pain to get it checked out,” Nana Val said. “…I got in so much trouble because I put off going to the Dr. and finding out what was wrong.”

Plantar fasciitis symptoms usually develop gradually. Plantar fasciitis symptoms usually affect just one foot at a time, but can occur in both at the same time. The first few steps out of bed in the morning are when plantar fasciitis symptoms are at their worst. You can experience extreme heel pain again during the day after long periods of standing or after getting back on your feet after being off them for an extended period. The pain associated with plantar fasciitis symptoms has been described as a stabbing pain, a deep throbbing, a dull ache, or even like a stone bruise on your heel.

Once Nana Val finally gave in and went to the doctor to find her heel pain causes, he was able to diagnose that she was having plantar fasciitis symptoms. She had physical therapy and several cortisone injections before she felt better.

“I can say I am so much better,” she said. “I can now walk into my workplace and not have each step be extremely painful.”

If you believe you’re experiencing plantar fasciitis symptoms, it’s important to see your doctor to determine your heel pain causes. In the mean time, you can try some of these plantar fasciitis treatments recommended by the women of Vibrant Nation:

VN member Kessie recommends “rolling your foot over a frozen juice can” and “stretching your leg/foot before getting up.” However, she said the “best relief was purchasing some heel inserts at my local pharmacy that slip into well fitting tennis shoes.”

Bekah had some similar advice about having custom made heel cups for her plantar fasciitis symptoms. She also suggests, “when you get up in the morning before you walk around take a rolling pin , put it under your foot and roll it from back & forth the length of your arch it will help. There are also some stretching exercises” that may help.

Natalie425 said that “…what was most helpful was wearing a special boot at night that keeps your foot at a 90 degree angle.”

VN Editors
many heel pain causes masquerade as plantar fasciitis symptoms
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There are many heel pain causes, though many people are quick to diagnose themselves, and others, with plantar fasciitis symptoms.

There’s no doubt that plantar fasciitis symptoms are the most common heel pain causes. If the first step you take in the morning is intensely painful, you may as well start looking for foot pain relief using plantar fasciitis treatments.

Whether you need plantar fasciitis treatment or some other kind of foot pain relief, you must first get an accurate diagnosis for your heel pain. Causes may include:

Achilles tendinitis: This happens when the Achilles tendon becomes swollen, inflamed, and painful at the heel. The Achilles tendon connects your calf muscles to your heel bone.

Arterial insufficiency: Arterial insufficiency is a lack of enough blood flow through the arteries. It can cause pain, muscle cramps, exacerbation of symptoms with activity, improvement of symptoms with rest, and paleness.

Arthritis-related enthesitis: Enthesopathy is a condition that affects the entheses, sites of tendinous or ligamentous attachment to the bone. Enthesopathy may be due to an inflammatory condition such as psoriatic arthritis or a condition due to injury or overload, like plantar fasciitis.

Bone tumors: A bone tumor is an abnormal growth of cells within the bone that may be noncancerous (benign) or cancerous (malignant). In the heel, they are rare and generally benign.

Calcaneal apophysitis (Sever’s disease): This is a painful inflammation of the heel’s growth plate. It typically affects children between the ages of 8 and 14 years old, because the heel bone (calcaneus) is not fully developed until at least age 14. Until then, new bone is forming at the growth plate (physis), a weak area located at the back of the heel. When there is too much repetitive stress on the growth plate, inflammation can develop.

Heel pad fat atrophy: This condition can occur after receiving multiple steroid injections in the heel. The pain occurs on the plantar aspect of the heel and gets worse after walking on hard surfaces. It can also be aggravated by hard-soled footwear.

Heel spur: A heel spur is a hook of bone that forms on the bone at the back of the foot.

Jogger’s foot: Jogger’s foot is medically known as medial plantar neuropraxia. The medial plantar nerve supplies sensation to the back part of the bottom of the foot. This nerve passes through a tunnel of bone. When there is swelling on the foot caused by the repetitive trauma of running, jogger’s foot can be the result.

Calcaneal nerve entrapment: There is a specific nerve known as the calcaneal nerve that runs under the inside of the heel. Sometimes this nerve can become entrapped and cause a burning pain on the underside of the heel. This pain is similar to plantar fasciitis symptoms, though heel pain from nerve entrapment will not get worse in the morning.

Plantar fascial rupture: The plantar fascia is a very large fan shaped ligament that covers the muscles and other structure in the bottom (plantar surface) of the foot. A rupture is just a rip or tear in a tendon or ligament. Most people who have this suffer from arch pain, heel pain, and sometimes swelling or bruising in the bottom of the foot. It often mimics plantar fasciitis symptoms.

VN Editors
Age and overuse are the perfect scenario for plantar fasciitis symptoms
Healthy Living
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Considering the amount of time women over 50 have spent on their feet, it’s no surprise that many of us develop foot problems. According to the American Academy of Orthopedic Surgeons, every mile we walk places 60 tons of stress on each foot.

One of the most common ailments affecting the foot and ankle area is heel pain caused by plantar fasciitis. Plantar fasciitis symptoms have many causes including overuse (running, high-impact exercise, or standing for long periods of time), injury to the bottom of the foot,  being overweight, or anatomical problems such as flat feet or a very high arch. Other possible causes of heel pain include arthritis, osteoporosis, tendonitis, a stress fracture, nerve irritation or a cyst.

According to an article in The Mercury, heel pain occurs in two areas: pain beneath the heel and pain behind the heel. Pain beneath the heel happens after a strain or injury to the tissues underneath the foot. Some common causes are a stone bruise, a heel spur, and plantar fasciitis.

A stone bruise — the result of stepping on a hard or sharp object — bruises the fat pad underneath your heel. Plantar fasciitis refers to inflammation of the band of tissue on the bottom of the foot that stretches from the heel to the toes. Plantar fasciitis symptoms include pain on the bottom of the heel, pain that worsens when you stand or  moving after sitting for a time, and pain that increases over time (weeks and months) instead of improving.

If plantar fasciitis persists over a long period of time, a calcium deposit known as a heel spur can form where the tissue connects to your heel bone. Typically,  plantar fasciitis symptoms increase gradually, along with thickened, red and swollen skin at the site of inflammation.. You may notice pain at night or while you are resting, or pain that flares when you first start an activity after being still. Sometimes the pain is so intense that you are unable to wear shoes.

Some plantar fasciitis symptoms can be treated at home with some simple remedies, including:

  • Over-the-counter pain medication, such as acetaminophen, ibuprofen, or other nonsteroidal anti-inflammatory drugs (NSAIDs
  • Applying ice to the heel area for 20 minutes, several times a day, to reduce inflammation
  • Performing certain stretching exercises that promote flexibility in calf muscles and the Achilles heel area
  • Wearing supportive shoes with a good arch support, or wearing orthotics to correct any anatomical issues such as arch problems
  • Also avoid going barefoot

If lifestyle modifications, stretching exercises and pain medication do not bring relief, your doctor may recommend wearing splints or taping your foot at night for stability, corticosteroid injections or as a last resort, surgery.

To discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free white paper, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Plantar exercises that help you get back to your normal routine
Healthy Living
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Foot pain for women over the age of 50 is more common than most realize. In fact, one of the most common foot ailments for women 50+ is plantar faciitis which is inflammation and pain in the bottom of the heel caused by weight gain and overuse.  If you’ve ever suffered from plantar faciitis, you know how much pain and disruption it can cause.

While there are several types of treatment for plantar faciitis, one of the least expensive, as well as effective, treatments is something you can do at home — plantar exercises. Plantar exercises take very little time and not only treat current plantar faciitis, but can also keep additional plantar injury from returning.  

One hallmark of plantar faciitis pain is that it occurs most often in the morning. To help alleviate morning pain make sure you stretch your foot before you get out of bed. By taking the time to do this you can get rid of the pain that’s caused when you first stand. While still on bed, try flexing your foot back and forth 10 to 15 times. This should not cause pain, however you will feel a pulling sensation as the tissue covering your muscles is flexing and stretching. 

Then roll a tennis ball under your foot back and forth in the morning 10 – 15 minutes to also help with pain. When you finish with morning stretches, it is recommended to not walk around barefoot,  but put on your shoes and appropriate insoles, or else the pain might return. 

Another set of effective plantar exercises are based around stretching your Achilles tendon, which is connected to the affected area. These can be done during the day to help keep the foot pain away. Start on a ledge or a set of stairs, with your heel hanging over the edge. Roll your heel backwards, holding the position for 10-15 seconds, making sure you calf muscle is as relaxed as possible. Try to tighten your calves as you return back to the first position, repeating 4-5 times.

Stretching your hamstring will also help with plantar pain. In a standing position, extend your left foot forward, with your toes pointed up and your foot flexed. Bend your right knee while at the same time lean backwards just a little. Try keeping your back straight and hold this position for 10-15 seconds, and repeat 4-5 times switching sides.

After a long day many people will ice their feet to treat plantar faciitis. This is an extremely effective treatment, however going one step forward, taking a frozen water bottle and rolling in under your foot is not only treating the inflammation, but it is a plantar exercise that is extremely affective.

With these few changes in your daily routine, you can say goodbye to plantar faciitis pain and hello to your normal routine again.   

To discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free white paper, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Plantar exercises help relieve plantar fasciitis symptoms
Healthy Living
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The most effective treatment for plantar fasciitis may be plantar exercises that help stretch and strengthen foot muscles.

plantar exercises: the science

Studies have been conducted that weigh the results of night splints, medical injections, therapy and shock-wave treatments against plantar exercises, and the results indicate that the exercises aren’t just cheaper but may be more effective than many other treatments.

plantar exercises: body parts

It’s a little misleading to call them “plantar exercises,” because the best way to manage plantar fasciitis symptoms is with exercising the legs, hips and feet. The pain of plantar fasciitis is often isolated to the foot, but strengthening the entire muscle system is the best way to manage and control the pain.

  • Standing calf raise. Perform this exercise by standing on one foot. Elevate the other foot and lean back slightly, somewhat away from the straight, planted leg. Hold onto a door or piece of furniture for support. Lift yourself to the ball of the foot that’s on the ground, keeping the knee straight, to stretch the calf. If you feel pain, stop! Do not hang your planted foot off a stair to increase the stretch; this may worsen plantar fasciitis symptoms. The exercise stretches the Achilles tendon, the root cause of plantar fasciitis pain.

Additional light stretches, plantar exercises and massage techniques also help to relieve plantar fasciitis symptoms. Many different plantar exercises may be used to strengthen and stretch muscles; consult with a doctor or physical therapist to learn more. VN member Donna Neumann shared her plantar fasciitis experience: “I had this very painful condition after training (in old runners) for my first 10k run. Crossing the finish line was such a charge but the pain of plantar fasciitis was unbelievable. My physio recommended a number of exercises including one using a ‘pinkie’ ball – putting weight on the ball and working it across the foot and down the length of it. That and a splint at night and time finally alleviated the pain.”

other ways to relieve plantar fasciitis symptoms

When plantar fasciitis symptoms occur, it’s best to decrease your level of activity. Overuse creates heel pain that resembles plantar fasciitis, and will make existing symptoms worse. Place ice on the area to reduce inflammation, and elevate the foot to relieve the pressure.

To discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free white paper, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Learn how to recognize plantar fasciitis symptoms
Healthy Living
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Plantar fasciitis symptoms may get dismissed as the aches and pains of aging, but it’s important to recognize the problem in order to receive treatment.

plantar fasciitis symptoms, or regular heel pain?

Research shows that heel pain is the most common foot complaint. Since every mile an individual walks puts 60 tons of stress on each foot (that’s 120 tons total!), it’s no shock that we feel the pain. But are you feeling an ordinary twinge of heel pain, or something more serious — like plantar fasciitis?

Heel pain may be caused by excess weight (which creates excess pressure on the foot), overuse, osteoporosis, arthritis, stress fractures, a cyst, even flat feet, high arches and shoes that don’t fit properly. Many different things may cause heel pain, even pain that lasts for several days or weeks at a time. Some problems, including flat feet, may create chronic pain that occurs again and again. It’s easy to assume that chronic, frequent heel pain is plantar fasciitis, but it may not always be correct to do so. Learn how to recognize plantar fasciitis symptoms before searching for treatments and/or medication for the problem.

recognizing plantar fasciitis

Plantar fasciitis is the inflammation of the tissue at the bottom of feet. This tissue stretches from the toes to the heel, and anywhere it is inflamed may create pain in the heel. Plantar fasciitis symptoms occur when the foot tissue loses flexibility, and people with high arches or flat feet are more likely to experience them than others.

Symptoms include pain at the bottom of the heel, which gets worse when you stand and place more pressure on the feet. The pain will gradually increase with time. If you let plantar fasciitis symptoms go unchecked, you may develop heel spurs (calcium deposits) which are very painful.

treating plantar fasciitis symptoms

Plantar fasciitis isn’t one of those problems that come with “aging gracefully.” There’s no reason to be in pain all the time. Always consult with a physician if you are experience plantar fasciitis symptoms or chronic foot pain of any kind. Get medical help if you believe you are experiencing this problem. To provide further relief, there are several options that will help prevent and control pain.

Use home remedies to manage plantar fasciitis symptoms. For example, place a golf ball on the floor, and put your foot on top of it. Roll the golf ball with the heels and balls of feet to give them a massage that helps stretch the muscles. Cold ice packs will relieve inflammation and make plantar fasciitis symptoms less acute.

Shoe inserts may also help to prevent plantar fasciitis symptoms. Uncomfortable or ill-fitting shoes may create severe pain, so provide your feet with the support they need. Pay attention to what you’re wearing on your feet when symptoms become noticeable. VN member Haralee experienced problems with a certain brand of shoe. “Twice I got PF from wearing Nike, 10 years apart,” she wrote. “I know they are great but not for my feet.”

To discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free white paper, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.

VN Editors
Easy does it! Gentle stretches and massage are best plantar fasciitis treatment
Healthy Living
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There are several very simple techniques you can use to rehab your foot if you’re suffering from plantar fasciitis symptoms. The first goal, however, should be to address the intense pain and swelling using rest, ice, and an anti-inflammatory like ibuprofen.

Once the swelling goes down and the most severe foot pain has subsided, you can begin using some gentle stretching and massaging techniques.

Start by cautiously massaging your foot, slowly stretching, then contracting the injured foot. You could also look for a trained massage therapist who specializes in plantar fasciitis symptoms.

Once you’ve worked out the initial pain via gentle massage, you want to increase the pressure a bit. Often you can use common household objects to help you treat plantar fasciitis symptoms at home. For example, if you have a golf ball handy, place it on the floor near a chair. Sit down, then gently roll it along the bottom of your foot.

As your plantar fasciitis symptoms begin to subside, you’ll want to develop a habit of gently stretching your feet, calves, and Achilles tendon every day to keep them loose and in good working condition. If you’re looking for a good daily stretch routine to keep plantar fasciitis symptoms at bay, consider these easy techniques:

Sit with your legs stretched straight in front of you. Curl your toes toward your body.

In the same position, drape a towel around the ball of your foot. Gently pull your toes toward you stretching your plantar fascia. Hold the stretch for 30 seconds, then repeat ten times on each foot.

To stretch your calf and Achilles tendon, stand facing a wall with your hands flat against it at shoulder height. With your elbows bent and your feet flat on the floor, slightly bend the front knee and straighten the back leg. Slowly push yourself away from the wall.

As you continue to battle plantar fasciitis symptoms, be sure not to overdo the stretches and massage. If you experience increased pain after stretching or massaging, applying ice and continue taking anti-inflammatory medication.

To discover more simple, effective and affordable plantar fasciitis treatments for foot pain relief by downloading our free white paper, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Foot Pain Relief.