Don't Let Plantar Fasciitis Ruin
Your Holiday Season

by Dr. Brett L. Lukert, DC

As the year comes to an end, our "head-to-toe" year-long health discussion will conclude with a condition related to the foot. One of the most common, and sometimes misdiagnosed, conditions in the foot is called plantar fasciitis. It occurs when a band of tissue on the bottom of the foot called the plantar fascia becomes inflamed. The plantar fascia connects the heel of the foot to the balls of the toes and normally has an elastic component similar to a rubber band. Unfortunately, as we age, the plantar fascia does not stretch as easily and often becomes tight, more like a rope, rather than a flexible rubber band.

This increasing tightness, combined with inappropriate physical activity, biomechanical defects (such as high or low arches), improper shoes, and being overweight often causes tears in the fascia, resulting in this inflammatory condition.

In our heels, we have what's called a fat pad that helps provide shock absorption and cushion when we walk or run. This fat pad also covers the plantar fascia, which is why we usually have pain in the heel when the plantar fascia is damaged. Symptoms of plantar fasciitis include sharp, stabbing heel pain that is generally worse in the morning and after prolonged sitting or standing, but not during exercise. Although both feet can be affected, usually just one is involved.

Plantar fasciitis is very treatable. Approximately 90 percent of people respond well to conservative care. Treatment consists of rest and ice initially, improving flexibility in the gastrocnemius and soleus muscles of the calf, acupressure stretches on the plantar fascia, custom orthotics for excessively high or low arches, and appropriate exercise prescription once the pain has subsided.

As with most injuries, the primary focus should be centered on prevention. Maintaining a healthy weight, stretching daily, wearing appropriate shoes, and working into exercise gradually will go a long way in preventing plantar fasciitis and helping you be healthy, live healthy and stay healthy. Merry Christmas and happy holidays to everyone!