Plantar Fasciitis *see recommended items at bottom
Plantar Fasciitis is a painful annoying condition and in some circumstances it can be debilitating. It is not caused by any particular pair of shoes, but the type of shoes can greatly contribute to the healing of the condition.
First let’s describe the condition. A common signature of this aliment is usually experienced by most as they take their first morning steps. Generally, a sharp pain felt in the heel, or arch is the first sign of Plantar Fasciitis. What has happened is the Fascia, a thick ligament that spans from the heel bone to the metatarsal heads has pulled or torn. The ligament expands throughout the course of the day from walking and standing and contracts at night at rest. As it is forcefully stepped on in the morning, it expands again, hyper extending the ligament, which causes a tear. Sometimes the ligament will pull bone fragment from the heel, also resulting in a Bone or Heel Spur. One of the difficulties of mending or healing an aliment of the foot, is that we are on our feet daily which does not allow the afflicted area much chance to recover. Walking and standing can even propagate the matter, causing greater harm and pain.
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What causes Plantar Fasciitis? There are several conditions that can cause or contribute to Plantar Fasciitis. Generally though, as we age, the ligaments, tendons and muscles are not as ridged and flexible as when we were younger and are more prone to injury. Over exertion in a sport or exercise, increased body weight, all can have negative effects on the feet.
Solutions: If you’re reading this right now, odds are you or someone you know is probably dealing with Plantar Fasciitis. “Knowledge is Power”, Understanding the symptoms and conditions that cause this aliment, and adhering to the solutions can greatly speed up the healing process.
Understanding the biomechanics of the foot; The foot is like a flexible span bridge. All the body weight rests at the heel and the ball of the foot, with the arch in the middle.
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Without an arch support, all of the body weight is distributed on these two parts of the foot, half on the heel and half on the ball of the foot. As weight is applied to the foot, the foot acts like a spring expanding and absorbing the body weight. When the foot expands, the Fascia stretches, causing the tendon to tear. By supporting the Fascia with an arch support, it remains static, helping it mend and recover. The arch support helps distribute the body weight evenly over the whole surface of the foot vs. only two parts of the foot.
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Methods of supporting the arch include custom orthotics (arch supports), over the counter arch supports and footwear/sandals that have good arch support built into the product. If you have a very high arch or very flat foot, a custom fitted arch support may be necessary. In any event, consultation with an educated Footwear Professional, Pedorthist or Podiatrist can quickly and precisely assess individual needs.
Preventative measures: Suffers of Plantar Fasciitis, should avoid walking bare foot, particularly on hard surfaces such as hardwoods or tile. Try to wear a good supportive sandal or clog as a house shoe, or a pair of shoes with good support. Every time you experience a sharp pain in the Fascia, you have injured it again and you start the healing process over. Before getting out of bed or before exercising, use a towel to gently stretch and warm up the Fascia, so it is not pulled when you stand on it. Be conscious when walking up steps not to hyper extend the foot which can cause a tear. Give the foot a chance to recover, this means avoiding exercises and situations that create prolonged impact on the feet. One should consider alternative exercises that are low or no impact, such as swimming. In chronic cases of Plantar Fasciitis, when all preventative measure have been exhausted, casting or booting the afflicted foot can immobilize the injury and with time allow it to heal. Surgery is a very last resort.
Strictly adhering to staying off ones bare feet, keeping the feet well supported, stretching or warming up with a towel before standing/walking can greatly help reduce recover time to weeks vs. months.
If the tear is located closer to the heel, or a heel spur has been identified, it may be helpful to elevate the heel 1.5 to 2 inches above the ball of the foot. This moves the center of gravity to the ball and reduces the pressure at the heel providing pain relief.
Top Recommended Shoes and Sandals for Plantar Fasciitis
Women’s Shoes: Rush, Excess, Escape, Evasion
Women’s Sandals: Myrta, Ularia, Helen, Heidi, Hannel, Quiria, Ulda
