Spring is sort of here. Though we’re all feeling somewhat doubtful that it’s coming, I’ll guarantee that we’ll be experiencing warmer weather soon. And many folks who’ve been less active during the winter months will get their running shoes on and head to the roads. This is the time when we practitioners have our patients come with potentially debilitating heel pain. I’m particularly describing the common condition of plantar fasciitis.
Have You Ever Had Plantar Fasciitis?
This nagging, painful condition doesn’t just happen to runners at this time of year, it happens to many of us at anytime, sometimes for no obvious reason. More often, there is an event or time period of overuse, typically with walking or running. This pain is described as a throbbing ache that can vary at specific places around the heel, sometimes more toward the ball of the foot. The plantar fascia is a flat piece of connective tissue that stretches from the heel to the toes holding the bottom structure of the foot in place. This tissue can become acutely or chronically inflamed, even having small tears. The calf muscles and achilles tendon can be involved as this is a continuous network of fascia.
In observing my patients, it seems that a multi-faceted approach is the most effective way to relieve plantar fasciitis. This may include stretching, anti-inflammatory medication, icing and heating, massage, acupuncture, using arch support and a nighttime brace. I suspect that because this part of the body is one of the most difficult to rest, once the inflammation in the fascia begins it can be persistent and last for months.
Spell the Alphabet
One stretching routine that may be helpful for you if you struggle with plantar fasciitis is to spell the alphabet with your toes. Yes, I mean make the shape of an A, B, C, etc. using your toes as if you were drawing it with a pencil. You are stretching the fascia and various muscle groups of your lower leg and foot by doing this.
Ice or Heat?
There is often inconsistency among medical providers as to whether to use ice or heat with inflammatory conditions. From my experience, if this pain begins after a long night of dancing with soreness upon stepping on your heel the following morning, better use ice to alleviate the acute swelling. If this has now persisted for several months, better to use ice and heat. I advise to use one minute of ice on your heel and then five minutes of heat, and alternate for twenty to thirty minutes. This causes repetitive constriction and dilation of the local blood vessels to help move the accumulated inflammatory products out of the area, which is about the furthest place from the pump itself, your heart. You want to help your body move out the inflammation and bring in the healthy nutrients needed for healing.
Acupuncture Can Help
I treat all kinds of pain with acupuncture every day, and I would say that plantar fasciitis is one of the more common pain conditions we tend to experience. Stimulating the local area with fine needles initiates an anti-inflammatory response, helps bring in fresh blood to the area, and releases our own pain relievers from the brain. Research has also shown that a specific point on the inside of the wrist, by the middle of the crease, is clearly effective at treating pain in the heel. Simply needling this point, in comparison to another point in the hand, has shown to be significantly effective at alleviating plantar fasciitis.
Again, if you have this condition at the moment, my experience is that taking multiple actions together can move this inflammatory process along. Seek out advice for stretching from the physical therapist, get massage and acupuncture, use ice and/or heat, explore options for arch support and nighttime splinting. And when this warm weather does finally come, enjoy it actively but remember to take it easy on yourself.