The Link Between Your Heel Pain and Plantar Fasciitis: How to Heal Both

Plantar Fasciitis is irrevocably tied to heel pain since this condition is simply an inflammation of a piece of tissue that originates at the heel and ends at the toes called the plantar fascia. This forms the arch of your foot and essentially stretches along the soles of your feet. The size of the plantar fascia hence determines the size of the arch of your foot; a long plantar fascia results in a low arched foot (commonly referred to as flat feet) while a short plantar fascia results in a high arched foot. The disease plantar fasciitis is simply a deposit of calcium in the plantar fascia which causes inflammation.

This inflammation can be reduced and the pain alleviated by a number of methods including stretching, ice and heat pads, injections and shoe inserts, all of which have advantages and disadvantages that may vary with the sufferer.

Stretching the plantar fascia is simply one of the most effective ways to reduce pain and inflammation associated with plantar fasciitis. Reducing the tightness of the Achilles tendon and associated muscles generally helps to ease the pain in the heel or many people. This is due to the fact that the tightness of the Achilles tendon and calf muscles increases the tightness of the plantar fascia which results in inflammation and pain. A simple stretch one can use to reduce heel pain is to cross the affected foot across the other leg and hold on to their toes. They should pull on their toes until they can feel a stretch in the plantar fascia along the soles of their feet, the stretch should be held for about 15 seconds before release and should be repeated about 10 times daily.

Cold therapy has been known to reduce inflammation and applying an ice pack to the heel can help to reduce inflammation and therefore help to alleviate heel pain associated with plantar fasciitis. Heat therapy has been also known to relax muscles and reduce tension, hence applying a warm rag or hot patch to the area may provide warming relief from plantar fasciitis and help to ease heel pain.

Shoe inserts such as the commonly know Dr. Scholl's shoe inserts have been proven to be the most common way for most people to relieve foot pain in all demographics. They work by reducing and balancing stress across the entire foot instead of being concentrated on the heel. The heels are also stabilized by the use of supports and inserts that help to cradle the heel and cushion it against the shock of walking and running.

A very ingenious way of reducing heel pain due to plantar fasciitis is known as taping and has been used in professional sports for many years; athletic tape is placed around the foot to prevent the plantar fascia from stretching and as such reduces heel pain. The type of type used can vary but specifically athletic tape should be used, this should be replaced every 24 hours and there should be a period of three hours every day when the tape is removed to allow the skin to air.

Injections of different corticosteroids have been used to treat heel pan, this however yields varying benefits to the patient and is generally recommended by a doctor only after other treatment methods have failed. You do not have to live with constant pain in your heel, this unwanted effect of plantar fasciitis can be controlled and reduced using: stretches, ice and heat, injections and taping.

References
1. http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfaciitis.htm
2. http://www.patient.co.uk/health/Plantar-Fasciitis.htm
3. http://www.time-to-run.com/injuries/thebig5/plantar.htm