Do You Have Pain In The Arch Of Your Foot?

Plantar Fasciitis is an inflammatory process that occurs in the plantar fascia, usually at the insertion to the heel bone (calcaneus). It has been reported that 10% of the worldwide population will suffer from this condition at some point in their lives.

The inflammatory process is thought to occur due to repeated trauma to the plantar fascia as it is over-stretched. In other words, the burden on the foot is too great for the plantar fascia to maintain the foot arch and therefore the arch 'collapses' or 'falls' slightly more than it should, thus over-stretching the fascia. This causes damage (micro-tears) in the plantar fascia which triggers the inflammatory response, causing pain. In the vast majority of cases this process occurs at the origin of the plantar fascia at the heel bone.

So what actually causes this over-stretching and damage to the fascia?

Risk factors:

# 1 Spending a lot of time on your feet. Especially when you are not used to doing so. For example you may have started a new job such as waiting tables where you are on your feet all day and wake up the next day with sore feet. This is a sign of damage and over time could lead to plantar fasciitis.

# 2 Being Over-Weight. Never an easy topic to discuss but in simple terms, the heavier you are, the greater the burden on your feet. There are times when you're walking when your entire body weight is borne on one leg and therefore one foot, placing great strain on the plantar fascia.

# 3 Wearing shoes with poor arch support or cushioning.

# 4 A tight Achilles tendon. This is the big tendon at the bottom of your calf muscles above your heel. If this is excessively tight this can affect your ability to flex your ankle and make you more likely to damage your plantar fascia.

# 5 Suddenly changing your exercise routine. Using running as an example if you suddenly run many more miles than your are used to or change to a new running surface e.g. grass to tarmac - these factors can put excessive strain on the plantar fascia and lead to plantar fasciitis.

All of these risk factors ultimately lead to a specific change in foot structure. The term given is over-pronation and this basically describes rolling in of the foot and lowering of the arches. It is this change that excessively elongates the plantar fascia which can lead to plantar fasciitis.

Pain is really the only symptom of this condition. It is unlikely to see any swelling or bruising and instead there will be a deep tender spot near the heel. Occasionally the pain may radiate further down the foot.

With this condition, pain will usually be felt first thing in the morning or after periods of sitting. This is because the plantar fascia tightens and shortens slightly when there is no weight on it and by standing on it it suddenly stretches and becomes painful. After a few steps it starts to loosen off and the pain may subside. If this is the same pattern of pain you experience it is quite likely you have plantar fasciits. Pain may also be felt when walking up stairs or standing on tip-toes (anything that stretches the fascia).

Sometimes a night splint can be used to stop the fascia contracting over-night and this makes the first few steps in the morning much easier as there shouldn't be any pain. I have highlighted a splint that I recommend if you are considering purchasing one to help with you symptoms.

There is considerable debate about the best treatment option for plantar fasciitis. Some authors suggest all of the 'mainstream' methods of treatment don't actually help at all and can actually make the symptoms worse! This eCourse provides a unique take on eliminating the symptoms of foot pain (including plantar fasciitis - pain in arch of foot).

However, on the whole, there are several of the most commonly cited treatment options for plantar fasciitis and these are generally accepted throughout the medical community. I would recommend giving these options a try if you haven't already.

# 1 Rest. This is mainly applicable to the sports people as rest is possible treatment. (For those who cannot rest e.g. people who work on their feet - skip to the other treatment options below). Rest until it is not painful. This is made more difficult as people need to use their feet to perform daily activities but certainly stop sporting activities that are likely to be putting the fascia under excessive stress.

# 2 A good Taping technique. By taping the foot in a certain way you can limit the movement in the foot and prevent the fascia from over-stretching and gives it a chance to rest and heal. Click on the link for more information on taping techniques.

# 3 Ice/Cold Therapy. Particularly useful after spending periods on your feet to reduce the inflammation. Wrap some ice or a bag of frozen peas in a towel and hold against the foot for up to 10 minutes. Repeat until symptoms have resolved.

# 4 Heat Therapy. Heat therapy can be used (not after activity) to improve blood flow to the area to encourage healing. A heat pack of hot water bottle can be used. 10 minutes is ideal. Careful not to burn yourself!

# 5 Micro-Massage. I have attached a video below to demonstrate this which you can also watch here. This massage technique is used to break down fibrous tissue and also to stimulate blood flow to the area, both of which encourage healing and reduce pain. There is also a potentially soothing effect on nerve endings which will contribute to pain relief.

# 6 Weight Management. If you are over-weight, any weight you can loose will help to ease the burden on your sore feet and plantar fascia.

# 7 Orthotics. Orthotic devices (often mis-spelled orthodic) are special insoles that can be used to limit over-pronation (discussed earlier) and control foot function. By preventing the arches flattening excessively, the plantar fascia is not over-stretched to the same extent and this should help with the symptoms and encourage healing.

# 8 Stretching. Stretching the calf muscles can help to lengthen these muscles and the Achilles tendon - a risk factor for plantar fasciitis. Stretching of the plantar fascia itself is also encouraged, particularly before getting up the morning (night splints can be used for this effect) and after periods of rest. This can be achieved by placing a towel or band under the ball of the foot and gently pulling upwards until a stretch is felt. Hold for about 15-20 seconds then rest briefly. Repeat 2-3 times.

As you can see there are many different treatment options available. Try incorporating some of these in to your daily routine and see what works for you. Regardless of the method the main aim is to prevent the fascia from over-stretching! Medical professionals such as a Podiatrist may decide to make custom orthotics or try ultra-sound therapy. It is likely that anti-inflammatory medications will also be recommended. If you have tried the treatment options and your symptoms persist I'd recommend going to see a medical professional for further advice.

I hope by now you have a better understanding of Plantar Fasciitis - Pain In Arch Of Foot. Please watch the video below and leave comments if you wish!