Aggravating Foot Pain? Read On!

Have you noticed pain in your feet while exercising? Don't ignore that pain. It could be Plantar fasciitis, and you CAN work through this aggravation and continue to exercise.

Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the flat band of tissue that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated. Then, your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis can happen in one foot or both feet at the same time. It usually occurs in middle-aged people or younger people who are athletes.

This is more likely to happen if:

• Your feet roll inward too much when you walk
• 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 (this has happened to several of our customers AND instructors -  supportive shoes are important!)
• You have tight Achilles tendons or calf muscles

The pain is mainly noticed in the morning after sleeping or long periods of rest. The pain and stiffness may decrease after you take a few steps, but it may hurt more as the day goes on.

Treatment:

The following methods of treatment, used alone or in combination, work for most people.

• Rest.
• Wear supportive shoes. You may need to get a new pair of shoes if yours are worn down or old. Pick shoes with a good arch support and a cushioned sole.
• As soon as you get out of bed, put on supportive shoes. Don’t walk around barefoot or in flimsy sandals or slippers.
• Try shoe inserts. Suggested brand is ‘Powerstep’. The heel or full insert depending upon your preference. Use them in both shoes even if only one foot hurts.
• Some may benefit from a plantar fasciitis nighttime splint found at any local drug store. Or you can wear shoes to bed. This helps keep the ligament in your foot in a relaxed position. Many times the foot is flexed tightly down under blankets keeping the ligament in a shortened position through the night.
• Massage.
• Stretching the toes, calf muscle, and hamstrings.
• Ice.
• Over-the-counter pain reliever.

• Athletic massage for plantar fasciitis is offered at Giverny.     

If you are feeling pain in your feet, PLEASE REMEMBER - you CAN work through this! Feel free to ask Kelly if you have questions about foot pain - or any other pain you may be feeling while exercising!