How to Relieve the Hellish Pain of Plantar Fasciitis
I started jogging later in life, mainly because the stress of changing two kids quickly took a toll on my physical and emotional health. After joining the local couch on the 5K program, I quickly found mom friends who shared my obsession with banging the sidewalk to keep my sanity.
Over the years, while I have suffered many sports-related injuries while training for road racing, it was my battle with one particular injury that changed the game of my running career.
Two years ago, after what seemed like an ordinary run with my husband, I began to notice a pulling pain in the arch of my left foot. At first I tried to rest my leg by decreasing the run and reducing the amount of ice after each run. However, after a few weeks, the pain began steadily to intensify, and the day I got out of bed and felt as if glass had smashed my leg with hot sparks of molten lava, I realized that I needed medical advice. and treatment.
I was diagnosed with plantar fasciitis (PF), an inflammation of the long tissue that supports the arch of the foot. Although the heel is designed to withstand the stress we put on our feet every day, overuse and stress can cause inflammation of these ligaments. The result is severe pain in the arch of the foot. And, if you’ve ever met someone who was hit by PF, they’ll tell you straight out that this is a special kind of hell.
Plantar fasciitis is more common in runners, according to UpToDate . Although evidence is limited, possible factors that increase the risk in this group include:
- Overtraining (especially a dramatic increase in running distance)
- Unsuitable running shoes
- Running on stubborn surfaces
- Prolonged standing or walking on a hard surface
- Flat feet
- High arches
It took me almost a year for my foot to heal from PF before the residual pain completely disappeared. I sincerely sympathize with you if you suffer from plantar fasciitis. Here’s what I learned during my own treatment about the best ways to relieve pain and get on the road to recovery:
Do not skimp on sneakers and do not spend money on orthopedic inserts.
One of the simplest things you can do to try and relieve the pain of PF is to properly fit your running shoe. While it might seem like a good idea to buy shoes on sale from a large store, look for small running stores in your area. Often, small store employees are more familiar with the area and knowledgeable about shoe design and which shoe brands can offer the best support. They can help you choose the right shoe for your size, weight and foot. Expect to pay around $ 100 for a good pair of sneakers.
In plantar fasciitis, the right footwear is critical not only for healing but also for preventing symptoms. Features that tend to help are a higher heel, good arch support, and a stiff toe area . And adding support for the arch of the foot in the form of orthopedic inserts can significantly affect the rate of healing of the foot.
Orthopedic products can be purchased at sports stores, and custom earmolds are available from a podiatrist. Orthopedics can cost anywhere from $ 50 at a specialty store to $ 400 for custom inserts. It is best to talk to your doctor or professional runner to determine which options are best for choosing orthopedics.
Steroid injections will relieve pain, but won’t fix the problem
After about two months of constant pain in my legs, I finally broke down and went to an orthopedist for a full examination. I have heard from other patients with LP that corticosteroids injected directly into the affected area of the foot can reduce symptoms and promote healing. Although my doctor gave me an injection in my leg, it was only after I agreed to undergo physical therapy, stretch regularly, and wear suitable shoes when running.
Injections are usually the fastest way to reduce inflammation and break the pain cycle, according to Anne Anderson, a podiatrist at Allentown Family Foot Care. “Injections are commonly used in combination with stretching, ice, supportive shoes, custom orthotics, and sometimes exercise and night splints as treatments,” Anderson says. “Surgery is always the last resort in stubborn cases.”
Anderson adds that it is important to treat both pain and inflammation as well as the mechanics of the foot for best results.
Physiotherapy is painful, but worth it
Along with steroid injections and stretching, my doctor prescribed physical therapy to help me heal. “I find physical therapy is most beneficial for pain along the fascia itself or for patients with tight ligation of the plantar fascia,” says Anderson.
Twice a week for three months, my physical therapist not only walked me through a series of exercises designed toloosen my ligaments, but also massaged my foot witha tool called Graston. giant butter knife. It hurt like hell, but gradually my leg started to heal.
Physical therapy has been a long and tedious journey, but these sessions have helped me learn how to properly care for my body in the long term. Brian Bartz, a New Jersey-based physical therapist, says: “The main goal of physical therapy is to quickly get patients back to the activities they enjoy with long-term results and functionality. Physiotherapy also educates the patient on how to do the right thing for long-term results. “
Get ready to stretch, stretch, and stretch again
Ever since PF put me on the sidelines, stretching has become an integral part of my running. Before my injury, I had never done much calf and leg stretching. Now I stretch before, during and after running because I know it will take months of pain away from me.Simple stretches such as sitting bent over on the floor with a towel wrapped around the base of the foot and gently pulling the foot up to the knee or stretching the calf while pushing against a tree can go a long way in preventing foot injuries. PF.
Some cases of plantar fasciitis are difficult to treat.
For some, rest, icing, stretching, and physical therapy may not be enough to relieve and treat the symptoms of plantar fasciitis. In depending on the severity of injury doctor may prescribe other more aggressive therapies such as the superposition of tires overlay medical tape to the affected part of the foot, surgery, and even shock-wave therapy.
Be patient
Unfortunately, plantar fasciitis doesn’t go away overnight. In fact, in an article published in American Family Physician, Craig K. Young, assistant professor of orthopedic surgery at the College of Wisconsin Medical, states, “Unfortunately, the time to resolution is often six to 18 months, which can be frustrating. for patients and doctors “. But he notes that if you catch him early, that time frame may be shorter and you may also be less likely to need invasive treatment.
During a bout of plantar fasciitis, jogging regularly was excruciating, so I had to look for other ways to exercise with less impact. I went to barre lessons and swam in our local pool to stay in shape. While plantar fasciitis was frustrating and painful, the experience taught me to be kinder to my body with stretching and never forget to do the extra mile in the right running shoes.