Modern Athlete Magazine Issue 59, June 2014 | Page 35

Body Science

Feet of Flames
When you take those first few steps in the morning after getting out of
bed, or after sitting for a while, and the bottoms of your feet hurt like crazy
with a burning pain, chances are you have plantar fasciitis, a common
overuse injury. That’s the bad news. The good news is that a bit of rest
should be enough to get you up and running again. – BY SEAN FALCONER

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The plantar fascia is the thick, fibrous band of tissue
(fascia) that reaches from the heel to the toes,
supporting the muscles and arch of the foot. When
this fascia is overly stretched, tiny tears can occur in
its surface, causing inflammation and pain when you
stand or walk. This is known as Plantar fasciitis, can
happen in one foot or both, and is common in middleaged people, but can also occur in younger people
who are on their feet a lot, like athletes or soldiers,
especially if:
•
Your feet roll inward too much (overpronate)
when you run.
•
You have high arches or flat feet.
•
You walk, stand, or run for long periods of time,
especially on hard surfaces.
•
You are overweight.
•
You wear shoes that don’t fit well or are worn
out.
•
You have tight Achilles tendons or calf muscles.

DOCTORS’ ORDERS
When you go for a check-up, your doctor will check
your feet and watch you stand and walk, and may take
an X-ray if he or she suspects a problem with the bones
of your foot, such as a stress fracture. Once diagnosed as
plantar fasciitis, there is no single treatment that works best
for everyone, but there are several things you can try:
•
Give your feet a rest: Cut back on activities that make your
feet hurt, and try not to walk or run on hard surfaces.
•
Ice your heel: This will reduce the pain and swelling – or take an
over-the-counter pain reliever like ibuprofen or aspirin.
•
Stretch the fascia: Do toe stretches, calf stretches and towel
stretches several times a day, especially when you first get up in the
morning. (For towel stretches, pull on both ends of a rolled towel
that you place under the balls of your feet.)
•
Replace your shoes: Pick shoes with good arch support and a
cushioned sole, or try heel cups or shoe inserts (orthotics).

Images: iStock

nee pain, shin splints and Achilles pain seem to
get all the ‘fame and glory’ when it comes to running
injuries, whereas the bottom of the foot literally stays
out of the limelight. Until you get plantar fasciitis, that
is. Then every step just walking around at home can
be painful, let alone actually running. If you’re lucky,
the pain will go away or get less after a few steps,
but your foot may hurt still more as the day goes on,
especially when you go up stairs or just stand for a
long time.

If these treatments do not help, your doctor may give you a splint to wear
at night, shots of steroid medicine in your heel, or other treatments. You
probably will not need surgery, which is only recommended for people who
still have pain after trying other treatments for six to 12 months. Instead, good
old rest is your best bet to get over the problem.

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