Plantar Fasciitis - Feet Help
I mentioned a few days back that one of the step daughters is in town with 4 of the grandkids so I might be short of time with my posts. So for today, I am offering up an article from Oxygen Women's Fitness on Plantar Fasciitis. Many of you might have had this at some point in your "fitness life". It is known to be very painful. Luckily & "knock on wood", I have not had it even with these flat, wide & bunioned feet! Part of the article speaks to news stories I am sure you have read about the dangers of flip-flops. I know, I know, don't take away your beloved flip-flops! Me, my feet are so darn ugly, they are not seen unless I head to Hawaii & then I am just happy to be there! They come out of hiding & dare I say, yes, into flip-flops!!!!! So there... come & get me you doctors!OK, enough of the fun! Plantar Fasciitis is no fun so check out this article on ways to help you thru it. As always, check with your health professional first!
Fixing Your Feet
Plantar Fasciitis is the inflammation and irritation of the ligament that runs along the bottom of the foot. Here are some tips on prevention and treatment from Dr. Terry Smith, a podiatrist at the Advanced Foot and Ankle Center in Salt Lake City, UT.
Q. What are the most common signs of Plantar Fasciitis?
A. “Pain at the bottom of the foot; a sure giveaway is that your first step of the day will be the most painful,” says Dr. Smith. “With this injury, there are tiny micro-tears in the ligament, and it cools and shrinks overnight. So, when you take that first step, you stretch the injured area, which can cause acute pain.”
Q. How can active women prevent it?
A. According to Dr. Smith, there are three key preventative steps:
1. Wear supportive lace-up shoes. “Slip-ons and flip-flops do nothing to support the foot. Even if the shoe has a lot of cushion – that’s not good enough. You need something supportive. Also, keep a pair of athletic shoes at home for indoor use. Hard tile and wood floors can be tough on feet, so put on a pair of sneakers when you get home from work.”
2. Stretch your soles. “Draw circles with your toes before you get out of bed in the morning, and then pull your toes up to stretch the bottoms of your feet.”
3. Avoid excessive weight gain. “When you suddenly put on weight, that’s extra force you’re putting on your feet with every step.”
Q: Can you suggest an at-home treatment?
A: “Sit on a chair or bench and place a bath towel flat on the ground in front of you. Keep your heel in contact with the ground, lift your toes up (see image above) and then grip the towel, scrunching it towards you. Repeat for two sets of a towel length, five to six days per week.”
Another "home treatment", which can be kind of fun, too, is to pick up marbles with your toes. This is something that can also be used as a healthful game with your kids. You can do this while on the computer, watching TV, in the car (as a passenger, of course!), etc. This more fun and marbles are prettier than a towel, but you may not have any marbles (literally, that is, not figuratively!)
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OH my. I never heard of this condition before. My daughter has bad feet. Looks like she might get bunions when she's older. Some others I my family have them. I think I'm gonna take her to a foot doctor. Thanks for this!
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only foot problems i have is neuropathy from my diabetes. i'm constantly massaging, rubbing, stretching them to keep the circulation going.
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I know a lot of runners that have experienced this and from what I hear it is super painful! Luckily I have been spared so far!
I hope you have a wonderful visit with your stepdaughter and all those Grandbabies!!
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Amazing! We were just talking about plantar fasciitis last night at the dinner table and wondering how to avoid it. I have a friend at the gym who has been suffering with pain, unable to hardly walk and certainly limited in her workouts due to PF. So, thanks for the timely post!!
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I had this once...and it was sooo painful. I got better shoes, stopped running on the treadmill so much, and rested. Great advice here.
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Bethe, I think my hormones took my "good" marbles!
Josie, I have had bunions since I was young. Definitely keep a watch!
Cher, all that stretching massaging & rubbing is good for anyone too! There are even exercises using a tennis ball for the feet. Another post at some point!
Shauna, yes, we are lucky we have been spared!
Wow, Terri, a coincidence. Poor gym friend! I hope they get to the doc!
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Eeeesh...well I have never had this condition (knock on wood!!!) but I will be more cautious now.
Hope you are having a great time with the family Jody!
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A good thing to do while watching TV or just sitting around is to place a tennis ball under your bare foot and roll it around--forward, backward, side to side. That's good for foot muscles, in general, but also plantars.
I haven't had this malady but I did have my pinky toes surgically reshaped. The bones stuck out to far and caused painful corns. Like you, I was limited with what shoes I could wear. The surgery was well worth it, although next time I might not choose the week before Thanksgiving as the time to put myself out of the exercise arena for a month.
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Never heard of it, but I think I have had it in the past. Really good advise, and I like Cammy's suggestion too. Wonder if I could claim I have it, and get a foot massage?
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