The Mechanics of Plantar Fasciitis

Guest article writer today some reminders that are vaulable:

Plantar Fasciitis is a common athletic foot injury. While runners are most likely to suffer from Plantar Fasciitis, any athlete whose sport involves intensive use of the feet may be vulnerable. The risk of this injury increases in athletes who have a particularly high arch, or uneven leg length, though improper biomechanics of the athlete’s gait and simple overuse tend to be the primary culprits.

What is Plantar Fasciitis?

Plantar fasciitis refers to a type of foot injury which is an inflammation of the plantar fascia, a thick, fibrous band running along the sole of the foot. Such inflammation results from direct injury to the plantar fascia, usually, repeated trauma to the tissue where the fascia attaches to the calcaneus or heel bone. The plantar fascia is critical in maintaining the foot’s complex arch system, also playing a role in balance and fine control of certain phases of the athlete’s gait.

Injury to the plantar fascia is particularly painful and disabling for runners and can often prove stubbornly resistant to treatment. Rehabilitation is frequently a lengthy and frustrating process. For these reasons, care should be taken where possible to avoid such injury by means of preventative exercises and sensitivity to early warning signs.

Anatomy involved

A non-elastic band of fibrous tissue - he plantar fascia - runs along the bottom or plantar surface of the foot. It attaches to the calcaneus or heel bone, (the largest bone in the foot), fanning out and attaching to the metatarsal bones around the ball of the foot, at the base of the toes. Tension in the plantar fascia acts to maintain the arch of the foot.

Most commonly, the plantar fascia is injured at its attachment point on the medial tubercle of the calcaneus. During running, the arch of the foot flattens during the pronation phase, allowing the foot to absorb shock as it makes contact with the ground. Repetitive trauma to this tissue can produce micro tears, the signature of plantar fasciitis. Pain usually develops on the calcaneus of the foot.

What causes Plantar Fasciitis?

Plantar fasciitis foot injury generally occurs over time, rather than being the result of a single event. Micro trauma from repetitive stress to the tissue often combines with a biomechanical deficiency of the foot to produce the condition. In addition, arthritic and metabolic factors may contribute to the development of this injury, (though they are unlikely to affect young athletes). A variety of training errors commonly lead to plantar fasciitis, particularly a rapid increase in either volume or intensity of athletic activity. Volume refers to the distance or time an athlete performs, while intensity refers to the pace of activity and/or the recovery time allowed following performance.

Training on improper, hard and/or irregular surfaces as well as excessive track work in spiked shoes, or steep hill running, can stress the plantar fascia past its limits of elasticity, leading to foot injury. Finally, failure in the early season to warm up gradually gives the athlete insufficient time for the structures of the foot to re-acclimate and return to a proper fitness level for intensive exercise. Such unprepared and repeated trauma causes microscopic tearing, which may only be detected once full-blown plantar fasciitis and accompanying pain and debilitation have resulted.

If the level of damage to the plantar fascia is significant, an inflammatory reaction of the heel bone can produce spike-like projections of new bone, known as heel spurs. Indeed, plantar fasciitis has occasionally been refereed to as heel spur syndrome, though such spurs are not the cause of the initial pain but are instead a further symptom of the problem. While such spurs are sometimes painless, in other cases they cause pain or disability in the athlete, and surgical intervention to remove them may be required. A dull, intermittent pain in the heel is typical, sometimes progressing to a sharp, sustained discomfort. Commonly, pain is worse in the morning or after sitting, later decreasing as the patient begins walking, though standing or walking for long periods usually brings renewal of the pain.

Certain preconditions favor the development of the foot injury plantar fasciitis. These include genetic predisposition, excessive rigidity in the feet, overly high arches, (or by contrast, flat feet), and running on the toes or in very soft surfaces such as sand. Finally, improper footwear, particularly with insufficient arch support, is a recipe for injury.

Author: Brad Walker

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Article by Brad Walker. Brad is an internationally recognized stretching and sports injury consultant with 20 years of practical experience in the health and fitness industry. Brad is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He has worked with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention. Brad is also the author of The Stretching Handbook, The Anatomy of Stretching and The Anatomy of Sports Injuries.

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Basic Plantar Fasciitis Information

 Guest article writer today nothing new here just a reminder of some of the basics:

Plantar fasciitis is a painful foot condition which is common among middle aged women and men. This condition can be found in all age groups and can be identified as "heel spurs". Basically, this plantar fascitis is commonly referred to as a syndrome of inflamed tissue bands which runs from the heels and along the arch area of both feet. About 70% of patients diagnosed with plantar fasciitis have been noted to have a heel spur that can be seen on X-Ray. These heel spurs are a hook bone that can form on the calcaneus or heel bone in the foot.

The Diagnosis

The diagnosis of plantar fasciitis can be identified through the classic symptoms of well localized pain over the area of the heel over the bottom part of the foot. The pain which comes along with plantar fasciitis is often severe during the morning when you first stand and put on weight on your feet. Oftentimes, this pain will subside quickly and will resume after a prolonged period of walking and standing.

Causes of Plantar Fasciitis
Plantar fasciitis can be associated with a rapid weight gain which bears much weight to the feet after adding on a few pounds. On the other hand, this plantar fascitis is not always associated with weight gain. Athletes can have greater risk in having such condition due to the repetitive nature of the sports which can result into a wear-and-tear damage to the fibrous tissues which forms the arching area of the foot. With all these symptoms,plantar fasciitis is often confused with tarsal tunnel syndrome. An important nerve in foot area called tibial nerve is damaged. The trapping and pinching of the tibial nerve passes through the tarsal tunnel almost analogous to the wrist area affliction called the carpal tunnel syndrome and it causes similar pain which characterizes plantar fasciitis of the foot. Other causes can be stress fractures, nerve entrapments and fat pad necrosis can cause plantar fasciitis and can yield uncomfortable foot pain.

Plantar fasciitis happens when the ligamentous connective tissue is irritated. This tissue runs from the ball of the foot to the heel bone. This tight and strong tissue contributes in maintaining the arched are of the foot. There is tremendous stress being placed in this tissue. When there is an inflammation of the arched area of the foot tendonitis and tendinosis or degeneration of the tissue, it will cause painful attacks in this area of the foot even during normal activities of daily living.

The treatment for plantar fasciitis can be done to control the inflammation and eventually lessen the pain. Here are four helpful steps of which patients can consider to do in order to manage plantar fasciitis:

Rest to Avoid Further Damage
Clients who suffer plantar fasciitis must avoid the precipitating activities. You must take a few days off from the prolonged walking and standing as well as running activities. Resting the feet can help in eliminating the excruciating pain of that area and will give enough time for the inflammation to subside. The less stress you are putting on your feet, the better.

Cold Compress can do the Wonder

Cold compress with ice packs can help in diminishing the symptoms of inflammation which is predominantly the pain around the heel area. The ice packs will help in lessening the symptoms of the plantar fasciitis after an acute exacerbation of the uncomfortable symptoms.

Proper Exercise and Shoe Inserts

To lessen the tension around the tissues, it is best to do proper exercise and stretching moves around the area of the heel none. Simple morning and evening exercises can be done to make the pain subside. The use of shoe inserts is the key to the proper treatment of plantar fasciitis. This device can be used to control the pain and will allow the client to perform activities of daily living without discomforts. Night splints can be worn to keep the heel all stretched out during night time. The arch of the foot does not contract while you sleep and will eventually lessen the episodes of excruciating heel pain during the morning.

Pharmacological Treatments

Since the root cause of the plantar fasciitis is the inflammation of the ligamentous connective tissue in the foot, there is a need for anti-inflammatory medications to manage the pain and decrease the inflammation. During inflammation the body produces certain chemicals that would cause nocioceptors or the receptors for pain in the body to react, signaling the body that there is pain. Thus, during an inflammation period there is always pain which comes along with it. What these Anti-inflammatory medications are that they act on the nociceptors before chemicals such as prostaglandin and cystokinin reaches it and signals pain. Before using anti-inflammatory drugs, it is best to consult an orthopedic and get a prescription or whatever pharmacological regimen the doctor might recommend to manage the pain.

When plantar fasciitis occurs beyond 6 months, it is called as chronic plantar fasciitis. This can be treated by a method called ESWT or extracorporeal shock wave therapy. In this procedure, the energy pulses induces microtrauma to the tissues of the plantar fascia which is though to induce a repairing process of the body.

Author: Todd Schafer

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Heel Pain a Common Complaint

It is common to hear people complain about heel pain, especially people who are overweight, or who undergo strenuous physical activities. Those who make constant use of their feet (i.e. climbing, running, walking) and women who usually wear high heels are the typical victims of this type of condition. Accurate diagnosis of symptoms of your heel pain is important for you to be able to obtain the right kind of treatment for your problem. Here is some vital information to know about heel pain, so that you know the common causes, as well as symptoms and treatment. Common Causes of Heel Pain Plantar Fasciitis, which occurs when there is an inflammation of the plantar fascia or the arch tendon of the foot, is the most common cause of heel pain. People who suffer from this condition experience heel pain after long hours of walking or standing.

• Heel spurs, which is another common cause of heel pain, is a bony growth on the heel bone (calcaneus). Most people confuse the terms heel spur with Plantar Fasciitis but they are only related, not the same. This type of injury is typical in people who have over-pronation of the foot, who walk or stand for long hours every day, and those who have tight calf muscles.
• Tarsal Tunnel Syndrome, a more serious case of heel pain, occurs when the posterior tibial, a structure located inside the tarsal tunnel, is compressed or squeezed. This syndrome is similar to the carpal tunnel syndrome on the wrist. People with flat feet and who have systemic disorders such as Diabetes are more prone to this condition.
• Posterior Heel Pain, which include Achilles tendonitis and retrocalcaneal bursitis, exhibits symptoms such as pain that can be felt behind the foot instead of underneath it.

Heel Pain Symptoms

Different heel pain causes display different symptoms. However, the general signs that would tell you that you have a heel problem are the following:

• Pain anywhere on the foot - the degree, location and kind of pain vary among the several conditions mentioned above. For example, a heel spur exhibits a dull pain that gradually grows in intensity over time, while with a tarsal tunnel syndrome, the pain is more like a shooting pain inside the ankle or at the bottom of the feet. Whatever pain it is you are feeling, it is a sign that you have a heel problem, and that you should pay attention to it.
• Swelling, discoloration of the back of the foot, and inability to walk comfortably on the affected side
• Symptoms of infection such as redness or fever
• Numbness or tingling sensation in the muscles of the feet

Treatment

Treatment of problems with the heels depends on the cause of the condition. This is why it is essential that before you undergo any serious treatment, you first get an accurate diagnosis of your heel problem from a specialist physician, or podiatrist. These basic treatments, on the other hand, may be helpful in alleviating your pain and improving your condition:

• Rest - Avoid long hours of walking and strenuous activity. Take regular breaks in between and always make sure that your feet are well rested.
• Cold therapy - Applying ice pack each night before going to bed helps greatly in reducing inflammation and giving pain relief.
• Exercises and stretches - These help loosen muscles in your feet. Remember, tight calf muscles contribute to a number of heel problems.
• Orthotic insoles or shoes - These provide full arch support that enables a person to go on with his usual activities without the pain on the heel.

Taking care of our feet is important for our overall heal, so take measures to ensure that your heels get the proper attention and care that they need.

Author: Fred Salomon

Fred Salomon is a foot health care specialist with professional and commercial ventures in the podiatry field, including foot care products such as orthotic insoles and foot health treatment options. Another great article on heel pain

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Heal Heel Spur the Natural Way

Guest article writer believes that Anti inflammatory herbs can be used in the treatment of heel spurs, This natural approach avoids some of the harsh side effects and dangers of doctor prescribed medicines.  Here is her article:

A heel spur is a painful and annoying condition of the foot that many people live with day in and day out. This article will give you some tips on how to treat and manage heel spur pain in the comfort of your home. First you need to know what a heel spur is. It develops when the plantar fascia begins to pull away from the heel. Calcium deposits form to fill in the gap, which causes an abnormal growth of the heel bone. This abnormal growth is better known as a heel spur.

What can cause a heel spur?

Prolonged standing
Improperly fitted shoes
Being overweight (too much weight on the feet)
Not enough vitamin C

How can I treat a heel spur at home?

Many doctors advocate anti inflammatory medications or cortisone injections, but there are home remedies that you can try for your heel spur.

Rest Your Feet

The fist thing that you should do is rest your foot. Avoid any activities that can make the symptoms worse so no exercise or prolonged standing. If possible, you should stay off your feet completely for a couple of days. This will help the inflammation to subside a little bit.

Ice Your Foot

Place an ice pack or a frozen water bottle under your foot for at least 10 minutes. This will help with some of the inflammation as well as the overall pain.

Anti Inflammatory Herbs

Many herbs have anti inflammatory properties. A few good herbs to try for a heel spur are curcumin, white willow bark extract, and bromelain . Curcumin is the spice found in turmeric. Take 400 to 600 mg one to three times a day. White willow bark extract provides anti inflammatory phenolic glycosides, which are known to inhibit cyclooxygenase. Bromelain contains anti inflammatory enzymes which are proven to suppress inflammation and pain.

After successful treatment of your heel spur, it is just as important to prevent the heel spur pain from coming back. Always wear proper fitting shoes and use shoe inserts to relieve pressure in the area. You can also exercise your feet with gentle foot stretches.

Author: Patricia C Jordan

For more information about managing pain with herbs, please visit http://www.naturehasthecure.com

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High Heel Pain

More ramp shows, extra hard works and latest fashion trend sometimes hurt the models. Some says fashion is pain. And with women’s high heels hitting dizzying heights, it is something the fashion world is going to find out all about.

The craze has already hit UK, with some heels reportedly as high as 13 cm. And the trend is expanding to Australia, Hong Kong and now India, witnessing the use of high heels by models. The trends for very high heels and high platforms are selling well in the fashion market too. Winter trends are showing platforms as one of the biggest trends too.

However, the fashion trend is likely to increase the risk of foot and ankle injury and pain. The tendons as well as the toes will claws up. The calves may look fantastic, but the feet are going to look like a 90-year-old’s. Getting treatment for the heel pain treatment is something one should look into if suffering from chronic pain.

High heels with open toes may look very sexy, but can be a nightmare for the toes. When standing up and walking, the toes can sometimes be pushed through the opening, even through small peekaboo openings. When one walks, the toes normally spread out. Such natural action may compel the toes to stretch the opening bigger. While doing so, the toes can easily get bruised.

Non-pointed toes cause fewer problems for the toes too. They are better, when one plans to wear high heels for more than four hours. Furthermore, larger non-pointed toe boxes can enable a model to wear high heels for long periods of time, even for several days without ever taking off the shoes.

There are many causes of heel pain. The pain itself is identified into two groups, pain beneath the heel and pain behind the heel. The most common cause of heel pain is plantar fasciitis. This is an inflammation of the fascia ligaments in the foot. This ligament attaches the heel to the back of the foot. When this ligament is stretched irregularly, it develops small tears which cause inflammation and pain in the heel. Plantar fascitis arises when there is no arch support in the shoe, having flat feet, a sudden foot injury or excessive pressure on feet, normally happens in modelling and fashion industry.

Another cause of heel pain can be from the formation of a heel spur. A heel spur is a hook of bone that develops beneath the heel. Heel spurs manifest themselves as an abnormal growth that forms when the plantar fascia pulls away from the heel. Female models have a significantly higher incidence of heel spurs due to certain types of footwear that are worn on a regular basis.

The proper treatment of plantar fasciitis is determining what is causing the excessive stretching of the plantar fascia. Common treatments include stretching exercises, wearing cushioned heel shoes to absorb shock, and elevating the heel with the use of a heel cradle or heel cup. Heel cradles and heel cups reduces the amount of shock and shear forces placed during ramp walk or those elegant cat walks. Avoid walking on hard or uneven ground, lose any excess weight, and wear shoes that support the arch to prevent over-stretching of the plantar fascia.

The first-aid is to refrain from putting any additional stress on the inflamed heel. Do not engage in any exercises that put repetitive pounding and weight on the heel. Remember to rest till the heel pain is gone when you take another ramp show. Without heel pain, a model will always give the best cat walk forever!

Author: Mohen Naorem

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Plantar Fasciitis and Shockwave Therapy

Article writer from a guest source today. he touches on atreatment for plantar fasciitis and heel spur pain that many are unfamiliar with and many are skeptical of shock wave therapy. Here are her thoughts on the subject.:

The most common cause for heel pain is plantar fasciitis. This condition is classically known for causing pain in the heel at the first step in the morning. The pain can be so severe that many will limp, or grab onto a wall during the first few steps in the morning. The pain will generally work itself out after 15-20 minutes of walking, but usually returns with a vengeance by the end of the day. Although this is the classic description of plantar fasciitis, it is not the only presentation of this condition. Some individuals will only experience pain in their heel when they run, walk or hike. Others will only experience pain in the arch after long periods of standing. Many people will complain only of pain in their heels at the end of a long workday. Classic descriptive terms for plantar fasciitis include stone bruise, sharp dagger, deep throbbing and dull ache.

Plantar fasciitis is the microscopic tearing and inflammation of the plantar fascia, which is a long ligament on the bottom of the foot. A spur can develop as a result of the pull of the fascia, but it is rarely the cause of pain. This condition is also referred to as ‘heel spur syndrome’.

There are many treatments for plantar fasciitis, including stretching, icing, physical therapy, orthotics, night splints, steroid injections, shockwave therapy and surgery.

The term shockwave therapy usually makes people jump. No, this is not electric shock therapy. It is extracorporeal shockwave therapy (ESWT). Shockwaves are sound waves that create vibrations and cause controlled injury to the tissue. In this case, the plantar fascia and the surrounding structures at the heel. The body responds by increasing it’s healing ability at that area, stimulating a repair process. The FDA approved ESWT for the treatment for plantar fasciitis in 2000, but it still remains under investigation and many insurance companies will not cover this treatment.

The procedure is typically done at a surgery center and in some cases involves using anesthesia or some sedation. Full healing time after the procedure generally takes about three months. There are very few complications associated with ESWT, but a few that have been reported include bruising, hematomas, skin erosion, swelling and paresthesias (abnormal nerve sensations).

A recent Study in the Journal of Foot & Ankle Surgery compared ESWT versus a sham procedure in 172 patients. The researchers found a statistically significant benefit of ESWT over the sham treatment and the patients experienced no significant complications or side effects.

The 172 participants were divided randomly into two groups, a control group and an active ESWT group. The ESWT group included 115 patients with plantar fasciitis and underwent shockwave therapy. The control group included 57 patients with plantar fasciitis who had a sham treatment. All patients were brought into the procedure room and The Orthospec (ESWT device) was used to apply shockwaves to the heel area. The placebo group had a foam membrane placed against the heel to absorb the sounds waves, while the active ESWT group had only a contact membrane on the heel. The procedure lasted 25 minutes for both groups. Although the administrator of the shockwave therapy was not blinded, the investigators evaluating the patients, before and after the procedure, were blinded.

A total of 152 participants completed the 12 week trial and 168 participants completed the procedure and had at least one follow up visit. The authors considered a successful treatment to be one in which the participants had a 50% improvement. The improvement in the ESWT group was significantly greater than in the control group (receiving the sham treatment).

In this study, there was only a single treatment of shockwave therapy and no local anesthetics or systemic analgesics were used during the procedure. There were no serious adverse events during the trial, but some complained of bruising at the heel and swelling.

Previous studies of ESWT for plantar fasciitis have had conflicting results.
There is still continued debate over many issues surrounding ESWT: shockwave dosage, high-versus low-energy ESWT and the number of sessions required for a therapeutic effect. More studies, including the one reviewed here, are emerging with evidence which points to ESWT as a safe and effective treatment for plantar fasciitis.

Malay SD, et al. Extracorporeal Shockwave Therapy Versus Placebo for the Treatment of Chronic Proximal Plantar Fasciitis: Results of a Randomized, Placebo-Controlled, Double-Blinded, Multicenter Intervention Trial. JFAS 45(4):196-209 July/August 2006.

Author: Christine Dobrowolski, DPM

Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book, visit Ski Publishing. To learn more about plantar fasciitis, visit Northcoast Footcare/heel-pain.

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Orthotics Inserts ?

Improper foot biomechanics are responsible for many complaints such as plantar fasciitis, heel pain, knee pain, and lower back pain. In the case of orthoics for plantar fasciitis my personal experience is that they are a very small part in the healing of the condition.

An Orthotic is a device that is placed inside shoes to correct and restore the normal or better said proper function of the feet.

Biomechanics is the science of movement that studies motion during walking, running, and sports.

Biomechanics has determined that about seven out ten of us have a tendancy to over pronate. Over pronating is exactly the kind of condition which is served by the use of orthotics. When a person is said to over-pronate that means that there is a tendency to have foot strike that makes your foot arch drop or flatten while the feet and ankles roll inwards.

Orthotics are able to correct over-pronation effect by restoring the feet and ankles to their normal position desired for natural foot functioning. This use of orthotics not only alleviates foot problems but can also gives relief to various other mal-functions of the body caused by the over-pronating.

The choices that an over pronating individual has when attempting to correct the problem are several:

A person may choose to have a custom orthotic made usually after a series of mesasurements of the foot is made and the orthotic device usually a rigid molded plastic is created.

For patients suffering from more serious problems the custom-made orthotic may provide a better solution. The devices are generally only available from a medical specialist in the area of the foot, a Podiatrist. Over-pronation being the most common ailment most people are in need of correcting is something most podiatrist are very familiar with and are ready to address. The device is not inexpensive and one can expect to spend at least 300  dollars for the customized approach and in many cases much more.

When your doctor advises that a custom orthotic is the best solution he will prescribe for that device.

• a plaster cast of the patients foot this is usually done by an employee at the Podiatrist’s office who by now has done many many such impressions
• the impression is sent a lab where a fabrication of the device the doctor has prescribed is made. This mens the lab will create a mold in combination with what the impression is and the changes the doctor wants. From the mold a orthotic is devised from plastic with varying degrees of rigidity. Once made the orthotic is sent to the prescribing podiatrist
• At the doctors office an examination is made of the device. It is given to the patient for wearing inside the shoe. Even though these can be very useful devices many patients find the use cumbersome and do not easily get used to the Orthotic. In a fair number of cases they never feel right and even cause more problem than they fix. This causes the use to be abandoned by the patient.

A second choice of orthic is a heat-mouldable orthotic these are  are standard  flexible devices made from medium density EVA material. The device can be heated to slightly alter its shape. In many ways they are more user friendly than the custom rigid choice and they are much less expensive at around one hundred to two hundred dollars.

A third and much more economical way to go is a pre-fabricated orthotic. This is usually a soft-medium density shoe insert which is available from pharmacies, on-line specialist websites, and some physiotherapists or chiropractors. People will get used to such Orthotics almost immediately and the cost ranges from twenty to forty dollars per pair. For four out if five people suffering from over-pronation, a pre-fabricated Orthotic will provide sufficient correction. After some wear this types of Orthotic will customise to the wearer’s foot shape as a result of body weight and body heat. Usually pre-fabricated orthotics are made from EVA, a flexible material that supports the foot without hurting the arches.

It should be noted that we have not addressed the one in twenty people who supinate as opposed to pro-nate. Supinating is basically the opposite problem of too much arching and  having an outward roll to a foot strike. Typically the orthotic that will help these people is of the custom-made variety.

Finally it should be noted that there is some confusion about the difference between foot pad shoe liners and orthotics.  Simply put they are not the same. A foot pad insert can be very useful in  absorbing some of the shock to a foot or just by providing a softer bed for foot in the shoe. However these pads provide not therapeutic value except for these comfort factors.

Running and Plantar Fasciitis

I would say don’t do it but I am sure you don’t want to hear that. I did it I should instead have embarked on a simple program for healing plantar fasciitis and in a few weeks I could have returned to running and not spent years trying to heal the damage I did by pushing that said read on because unfortunately many disagree and I present here that case too.

Heel pain is a very common malady amongst runners. Most people have endured heel pain at some point in their lives. Four out of ten  all visits to the foot doctor are because of  heel pain.

There are many different causes of heel pain, but it is most commonly caused by thea condition known as plantar fasciitis, the band of tissue, known as the plantar fascia has become inflammed it goes from the heel to the toes. Plantar fasciitis is most often caused by  poor foot structure, such as overly flat feet or high arches. Wearing non-supportive footwear on hard surfaces, spending long hours on your feet, and obesity are also causes of plantar faciitis. A shortened or tightened achilles tendon can also be the culprit.

Plantar fasciitis can cause a sharp, stabbing pain on the inside of the bottom of the heel that can feel like an ice pick jabbing into your heel. Pain from plantar fasciitis is usually most severe when you first stand on your feet at the start of your day after inactivity has allowed th plantar fascia to shorten. Therefore many people complain that the first step out of bed is the worst.

Many people will  have pain as they get up and start to walk after sitting for a period of time while working at a desk or computer. This heel pain will usually subside as you walk, but can return with prolonged standing, walking or running.

For runners, the plantar fascia may become inflamed after a period of running hilly courses or running in excessively worn shoes or the wrong type of shoe for your foot type. Once this happens, a cycle of inflammation ensues.

The medial calcaneal nerve that runs along on the inside of the heel bone and actually curves down around the bottom of the rear of the foot between the bone and the plantar fascia. when you walk and place added stress on the plantar fascia, tugging the ligament at it’s attachement to the heel bone stimulates inflammation. The inflammation results in fluid being collected around the nerve between the bone and the plantar fascia. The nerve gets compressed by the collection of fluid when you get up and step on the heel. This causes the sharp pain. By stepping on the heel, some of the fluid is pushed out of the area and away from the nerve. The second step may also hurt less as even more fluid is pushed away from this space around the nerve. Once you get moving, the pain then usually subsides. Once you go to sleep the whole cycle begins again.

The condition is a combination of two distinct problems. If your Achilles tendon is too tight, that leads to added tension on the plantar fascia when you run or walk. Then there is  the tissue damage as the inflamed plantar fascia is tugs away at its attachment to the heel bone. You must address both.

The main question  doctors get from patients about treating the problem is concerning the necessity of surgery.  The answer is most often a happy no. Heel pain sufferers can effectively self-treat their heel pain and get permanent relief .

A current treatment philosophy  that simple, reliable, cost-effective treatments should always be attempted before expensive and evasive treatments like surgery.
An important question from runners is can I still run. This answer really needs a doctors exam and the answer is usually yes after it has been diagnosed as plantar fasciitis.

Since plantar fasciitis is by far the most common form of heel pain, however there are other causes. One must exercise caution because other problems share  the symptoms of plantar fasciitis.Among those are stress fractures on the heel bone, bone tumors, and bone cysts. These conditions are different than just an inflamed fascia and when you run they are made worse. Serious problems such as a fracture of the heel bone. A fractured heel bone will definitely interrupt your running life.

Provided that it is plantar fasciitis, the most often effective treatments for plantar fasciitis include stretching, icing, and anti-inflammatory medications. A program of home exercises to stretch your achilles tendon and plantar fascia are the mainstay of treating the condition and lessening the chance of reinjury. Achilles tendon stretches are essential to eliminate heel pain. Perform the Achilles tendon stretches morning and evening. Doing this should only take one minute each morning and one minute each night.

Stand upright one large pace away from the wall with your feet parallel and about hip width apart. Place your hands against the wall, at shoulder height. Move your right leg half a pace forward. Try lunging forward on your right leg so that the knee is aligned over the ankle. Stretch your left leg back as far as is comfortable with the foot and heel remaining flat on the floor. Slowly lean forward to stretch the left leg calf muscles and tendon. Hold the stretch , relax, and repeat on the other leg. Please be patient and do each stretch four or five times per side. Remember to stretch gently.

Treating your heel with cold(icing) will decrease inflammation which increases while you go about your day, and to prevent more inflammation while you sleep. You may want to simply ice the bottom of the heel and arch for twenty minutes a couple of times a day. This is advisable in order to relieve your symptoms. Barefoot and support poor shoes like sandals are a bad idea. You should consider only  shoes with a moderate heel that do not bend through the arch. Always wear shoes when walking and running, even in the home. If you have custom orthotics, or over-the-counter inserts, wear them in your shoes at all times. The majority of people with plantar fasciitis improve tremendously after just two months of initial treatment.

Remember I think it is a bad idea to run through the pain of plantar fasciitis until you have engaged in an effective and simple program to get ahead of the problem.

Most will keep on running, but be sure to seek help if your heel pain gets worse while you run or if the heel pain just won’t go away after trying the treatments described above. Once you get rid of the heel pain, keep stretching your  tendon periodically and you can prevent your heel pain from returning.

Achilles Heel Pain: Main Causes And Treatment With Arch Support Insoles

Foot conditions involving Achilles tendonitis are rather widespread, particularly among athletes practicing sports such as track, gymnastics, basketball and soccer. The tendon that works to attach the heel and the calf muscle is known as Achilles Tendon. The function of the tendon allows actions like walking on tip toes or pushing off while running. As a result, people who repeatedly put excessive pressure on these tissues suffer from inflammation of the Achilles Tendon, also known as Achilles Tendonitis. One of the unfortunate further bad repercussions is that it contributes ultimately as a cause of heel spur pain.

What Causes Achilles Heel Pain?

Most of the causes of this foot condition work in combination. and include extreme training, poor footwear selection, a hard running surface, or worn-out shoes. Biomechanical imbalances due to flat feet while running can also be the reason for this condition.

Achilles Heel Pain:Common Symptoms

Revealing signs of an onset of Achilles tendon pain are swelling of the tendons along with soreness and a feeling of warmth. Inability to adopt a tiptoe posture, and aggravation of the pain in the ankle, particularly when you raise your body up.

Treating Achilles Heel Pain

Resting the ankle at an elevated position and applying an ice compress will help to ease inflammation. Depending on the condition, you can also opt for crutches for a short period to help the tissues recover. Bearing any kind of weight on your injured feet should be avoided during the initial weeks so that the situation does not deteriorate. Although over-the-counter pain relievers may help alleviate the situation, ample rest is the best solution when it comes to working back the tendons to a healthy state. Refraining from participating in sports and other activities is critical for the recovery process. Correct preventive foot health care is critical for foot conditions involving Achilles heel pain. The use of orthotic shoe insoles also deserves consideration to enable lower-body biomechanics. In some cases, it is recommended that you visit a foot specialist (podiatrist), who may be able to help you identify the best foot care accessories that will bring relief for you.

Living with Achilles Heel Pain

Despite the fact that Achilles heel pain is not classified as a major foot condition, it can be disabling in severe cases. However, once the problem sets in, you need to be watchful, even after undergoing treatment. This will apply in particular to individuals who are constantly involved in sports or other physical activities. It is recommended that you warm up before you engage in physical activities, as it will help prepare the calf muscles and tendons. Appropriate arch support and adequate preventive foot health care will help you back to your normal routine in no time.

By: Fred Salomon

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When the affliction of plantar fasciitis strikes you become very desperate very fast for some relief. The painful condition will send you hobbling to and fro for something to end the pain. Oneof the areas to think about is finding the best orthotic for plantar fasciitis. That may or may not be a custom device. sometimes your podiatrist will recommend a particular manufacturer’s athletic shoes for plantar fasciitis. other times there is a need for a plantar fasciitis stainless steel insert. Guest article writer today.

What is Sore Feet - Foot Pain: Sore feet is a very common problem that effects millions across the planet Earth, making simple things such as standing, walking, running, or working, almost a nightmare, because of the pain and discomfort involved. When this is more than just normal sore and involves plantar fasciitis it can be that much more complicated . Today we will be talking more generally about plain old sore feet.

What causes Sore Feet - Foot Pain: The most frequent cause of heel or arch pain is plantar fasciitis. This is inflammation of the plantar fascia, the tissue that runs along the bottom of the foot. A symptom is sharp pain in the arch when getting up in the morning or after prolonged inactivity. Wearing shoes with little arch or heel support, too much physical activity, going barefoot and being overweight all can contribute to the condition. People with flat feet or with very high arches that flatten when they stand up are at higher risk for foot pain problems.

 Sore Feet - Foot Pain - Symptoms: Foot pain can start after you have stood for a long time, or while walking or working. My feet got so bad that they ached day and night. At work I got to the point where I could hardly walk, and when I rested they continued aching for a long time. The pain got so severe it threatened my job, my family activities and almost everything that I enjoyed doing. The first symptoms are often what feels like a burning or hot foot, this often occurs before developing into a foot pain problem.

Sore Feet Treatment: The first step in treating foot pain is usualy to take a trip to the local store and buy some inserts, like Doctor Shoals. If you foot pain continues, visit a podiatrist. The podiatrist may give you a shot of ‘cortizone’ in the foot to stop the pain, or he/she may recommend that you have custom ‘orthotic inserts’ made. There are numerous creams and rub’s you can also try, but I never had any real relief with them, it seemed they warmed or heated the skin or made my feet smell good, but the creams etc never penetrated the skin or made it’s way to the inflamed areas. Also, you may be placed on medication to relieve the pain if it’s severe.

Sore Feet - Foot Pain - Prevention: Treat your feet good and they will probably be good to you. Buy and wear shoes that are not only comfortable but ones that have arch support and cushioning. If the shoes are hard to walk on or provide little cushioning, buy some inserts like Doctor Shoals. The biggest factor I found in my battle with foot pain is weight. If you are overweight you are asking for foot pain.

Sore Feet - Foot Pain: My Personal Story and solutions - I have worked at the same job site since 1978, and my job requires constant walking and standing all day, and the floors are hard where I work, just tile over concrete. My feet started aching over time, at first I hardly noticed it. I would finish my day at work, and notice my feet were kinda sore. Over the next year or so, by the end of the day my feet were aching bad by the end of the work day. I started looking around for different types of shoes and sneakers, and started buying inserts. The new shoes and inserts worked fine for a few months or so, then the pain started coming back, and got much worse.

I made an appointment to see a local podiatrist. The first thing my podiatrist did was take some xrays of my feet, what came back was not pretty. She showed me where my feet had large areas that showed up very white on the film. She said all of this was areas that were inflammed and painful, and she was right, by this time I could barely walk.

The next thing my podiatrist did was measure my feet and made plaster casts. From these castings she ordered special inserts for my shoes ‘best orthotic for plantar fasciitis inserts’. These were not cheap, this was almost 10 years ago, and they costed around $300 for the pair. A couple weeks later my orthopedic inserts arrived, they were hard and were made out of fiberglass. They didn’t bend or flex any, but were molded to fit the shape of my feet. After a few days of walking in them my feet felt wonderful, all of my foot pain went away. I was living again with no foot pain for a couple years, when suddenly my pain started returning with a vengance.

I was wearing my best orthotic for plantar fasciitis inserts, wearing good shoes, wearing doctor shoals under my custom inserts and my feet were aching more and more. In time I could hardly walk, my job performance and lifestyle started going downhill fast. When I got home from work, all I wanted to do was sit, and even them my feet ached badly for hours. By this time my weight had ballooned to over 300 pounds. I went on a diet and in a years time, I had lost slightly over 100 pounds. My foot pain completely left, and to this day, almost 3 years later, I still have none. So I know from personal experience, watch your weight, that is probably the biggest factor in causing foot pain problems.

webmaster note:

In the end whether you decide special design athletic shoes for plantar fasciitis, whatever your podiatrist recommends as the best shoe for plantar fasciitis,stainless steel inserts or you go for the custom design of the best orthotic for plantar fasciitis remember that the stretching and strentghening of the plantar fascia and the series of muscle lead to it calf muscles achilles tendon is what will serve you best. Weight loss if severely overweight of course goes a long long way.

Do you suffer from sore feet | Health Advice

If you are a long term suffer from irritating or sore feet, it’s worth having your feet or foot checked out by a podiatrist, who can give you advice regarding. 

Medical Forum

 I am a little pressed for time today and so I thought that I would give you some information on a great simple and easy plantar fasciitis stretch that you can perform daily in fact several times daily would be ideal if you can manage it. This will do great job to temporarily relieve you from your foot pain.

Basic Plantar Fasciitis Stretching Exercise  

Sit on a sturdy open sided chair cross your affected leg over your other leg.

1. Using the hand on your affected  foot side, take firm hold of your painful and stiff affected foot and pull your toes back gently but firmly and steadily towards your shin. This will create tension/stretch in the arch of the foot/plantar fascia. Remember it is the shortening or tightening of this connecting tissue that leads to it’s inflammation and ultimately heel spurs and real pain.

2. Check for the appropriate stretch position by gently rubbing the thumb of your unaffected side left to right over the arch of the affected foot. The plantar fascia should feel a little firm, like a tuned guitar string.

3. Hold the stretch of the plantar fascia for a count of 10. Do this for a total of 10 repetitions. This will take but a few minutes and wait until you see the difference just  this little bit of stretching does. I will have more but let’s start you here with easiest and quickest.

It is important that you remember that  the most important times to stretch are before taking the first step in the morning and before standing after a period of prolonged sitting.

The relief you experience here is only the beginning and don’t be fooled and settle for it. There is much more you can and should do for  a complete turn-around of the painful condition of plantar fasciitis. 

Have a great pain free day and good luck with your Plantar Fanciitis as my grand daughter calls it.

Soon we will discuss the issue of orthtics while I’m not a fan of these devices I will tell you what I know from first hand experience about the expense and the design and what is probably the best orthotic for plantar fasciitis. That is if you decide to go that route.

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Plantar Fascia stretching for pain relief

Healthlink Medical college of Wisconsin

World’s Worst Plantar Fasciitis Stretch

I’m all for stretching. A stretching routine helped me heal from plantar fasciitis, and keeps my feet safe to this day. Stretching is an integral part of the book Injury…   Read more…

Plantar Fasciitis Stretches | Plantar Fasciitis Cures

Try these plantar fasciitis stretches to gain some relief from this painful condition…   Read more…

Causes of Foot Cramps

Foot cramps rarely interfere with our routine activities and shouldn’t be very worrisome. Yet, that specific span where one experiences foot cramps is particularly agonizing.

The frequency of muscle cramps in the foot is more amongst sports persons and aging individuals. Feet being the organ of maximum weight bearing, foot cramps are more common than any other muscle spasms in the body.

What are foot cramps?
Foot cramps are jerky non-voluntary spasms in a muscle or a muscle group extending from few minutes to few days. The aggravated pain is because of the muscle contracting without effective shortening of the muscle. Spasm might leave the muscle sore even after the pain is gone. When you have an episode all you can think is about how to get rid of the foot cramp.

Which are the regions of the foot affected?
Inner arch of the foot and toes of the feet, especially the big toe. Other common leg regions affected are thigh and calf muscles.

What are the causes of foot cramps?

• Sedentary lifestyle leading to obesity and muscle weakness
• Flat feet or hyper flexible joints
• Injury caused by repetitive motion
• Lack of muscle strengthening exercise
• Sudden increase in the intensity of workouts increases the pressure on foot
• Increased breathing during cardio exercises cause lower availability of calcium in blood
• Poor blood circulation and hence lower supply of oxygen in the blood as seen in alcoholics and smokers
• Electrolyte imbalance pertaining to low calcium and potassium levels as well as high magnesium levels are related to spasms. Potassium imbalance disturbs the magnesium and calcium metabolism necessary for normal muscle contraction
• Vitamin D deficiency
• Inadequate hydration causes depletion of body fluids leading to cramps
• Hormonal imbalance can cause muscle cramping
• Foot problems like tendonitis and plantar fasciitis
• Old worn-out footwear
• Diseases like Parkinson’s disease, Huntington’s disease, multiple sclerosis, illnesses of the nervous system, diabetes, tetanus and thyroid problems can also cause cramps.

What are the home remedies and medications for foot cramps?

• The leg or the foot region with cramp should be moved in a direction opposite to the cramp to relive the undue stretch on the muscle. To relieve the cramp in the toes, they should be turned upwards. If the muscle spasm is in the calf region, "forced dorsiflexion of foot" relieves the muscle contraction and pain within seconds. Here, dorsiflexion means elevating the fore-foot keeping the heel stable.
• You can deal with and get rid offoot cramps.
• Prescribed pain-killers can take care of the pain if severe.
• Applying ice packs to the affected region helps in acute cases. However if the cramp persists for more than a day, warm water is recommended to reduce the muscle soreness.
• Affected area should be given adequate rest and an elastic bandage is used for compression that would promote quick healing.
• Massaging the cramped portion with ointment or massage oil helps reduce the muscle fatigue.
• Adequate supplements with professional medical advice is a must to correct the electrolyte and nutritional deficiencies

How can we prevent foot cramps

• Reclaim physical fitness to avoid muscle pain
• Proper warm-ups and cool downs before exercising or playing
• plantar fasciitis foot Stretching exercises to increase the overall muscle strength
• Use of proper sports gear athletic shoes for plantar fasciitis or exercise equipment reduces the chances of spasms
• Adequate hydration should be maintained with water and other liquids.

 It’s all connected and the shortened and inflamed tendon can be have cascading effect down to the front of the foot connection of the plantar fascia

Achilles is one of the largest tendons of the body that helps contraction of the calf muscles facilitating movements like walking, running, jumping, climbing and weight bearing on toes. Neglecting the heel pain caused by Achilles tendonitis in acute stages can be detrimental to healing, causes disability if left untreated.This is a condition that requires time and patien treatment including rest.

Achilles tendon acquires its name from this Greek mythological story. Achilles was a fearless Greek hero, who became immortal when his mother; Thetis dipped him in the magic waters of Styx holding him by the heel. The heel remained vulnerable and later he had a fatal heel injury in a war.

What is an Achilles Tendonitis?
Achilles Tendon is a fibrous band of tissue connecting the calf muscles to the heel bone. It helps transmit the pressure from the lower leg muscles to the foot. Pain and swelling of this tendon is known as Achilles Tendonitis where "itis" means inflammation.

What are the Causes of Achilles Tendonitis?

• Obesity: Achilles tendon bears thrice the body weight during body movements and being overweight increases the burden manifolds.
• Overuse trauma: Rapid increase in daily activity with repetitive stress on the feet. Sports persons are at a greater risk of developing tendonitis.
• Anatomical abnormalities: Flat feet, hyper-pronated arch, frail or tight tendon and calf muscles.
• Lack of stretching exercises
• Accidents or foot injury
• Unsuitable footwear: High heels, shoes without arch support, heel support and cushioning.
• Arthritis: It being a musculo-skeletal ailment, tendinopathy can be sign in addition to other symptoms of joint pain.
• Medications: Quinolone drugs cause inflammation.

What are the Signs and Symptoms of Achilles Tendonitis?

• Pain: Site of pain is above the heel bone at the insertion of Achilles tendon and small region around it. Pain tends to decrease with mild activity after a period of rest. However with increased motion the pain worsens.
• Swelling: Inflammation causes, tenderness, warmth and swelling near the tendon. Occasionally swollen calf can be a symptom.
• Restricted movements: Due to limitations in plantar flexion of the foot, running, climbing and standing on toes is stressful.
• Limping: Stiffness and weakness reduces mobility.

How is Achilles Tendonitis Diagnosed?
Diagnosis can be made by examination of feet and ankle. Depending upon the extent of injury the physician may advise MRI scan, x-ray or an ultrasound of the tendon. You will get a clear picture if this is the answer to your need for a heel spur cure.

What are the Treatment Options of Achilles Tendonitis?

• Rest: Stay off feet and restrict activity depending upon the severity of pain and injury.
• Ice compress: Apply ice packs repeatedly for a longer duration
• Pain killers: Acute conditions are controlled by proper use of NSAID’s, which help reduce pain and swelling.
• Compression: Elastic bandage is used to wrap the feet and ankle and an elevated position helps reduce swelling.
• Rehabilitation: Gradual stretching of Achilles tendon and calf muscles help strengthen weight-bearing muscles of lower leg.
• Proper footgear: Proper fitting shoes with arch supports and heel cushioning help correct the biomechanics.
• Weight loss: Losing weight in case of obesity and muscle training to gain optimal fitness.
• Surgery - Chronic symptoms of Achilles Tendonitis would need surgical intervention to repair the tendon injury.

Know more about other causes of heel pain and heel spur cures.

Plantar Fasciitis Symptoms and Treatment

Heel Spurs as a Cause of Heel Pain

 Treat Painful Feet:Healthy Foot Soaks

For those who spend a lot of time standing or walking, painful feet may become an unfortunate reality. Taking time to treat painful feet can help soothe the aches and pains, and may help prevent more serious conditions. A healthy soak for feet designed to help increase circulation, promote muscle relaxation, and soften the skin, can help make feet feel better both inside and out. However, chronic pain should be reported to a doctor or podiatrist, and those with diabetes in particular should consult with a physician before using any type of product or method to treat painful feet. Swollen feet, for example, are normal in hot and humid weather, but can also be a sign of a serious medical condition. As with any physical condition, it is wise to seek the advice of a physician or podiatrist if painful conditions such as swelling, muscle cramps, or others continue for more than a few days.

 Some conditions may be treated easily with a foot ache soak followed by foot lotion. Calluses and corns are two such examples. Calluses are a build-up of thick skin that develops over time, most often on the heels. As our bodies age, the padding in the feet becomes thinner and the development of calluses is one way the body adapts to this change. Other areas of the foot may also develop calluses, such as the ball of the foot. Because calluses can signal other, more serious foot problems, it is wise to seek the assistance of a podiatrist to treat painful feet. A doctor is also the best person to remove very thick and/or painful calluses. For a minor callus buildup, a healthy soak for feet can be used to soften the skin, which can then be gently removed using a pumice stone or similar product. This treatment, followed by a revitalizing foot lotion can help relieve and treat painful feet. Inserting padding in the shoes at the point of the callus can also aid in reducing foot pain.

Corns are one of the more common foot ailments, and tend to show up most often in people under thirty and in women. This is likely because of the shoe styles worn, which can put pressure on the toes. Corns are small, concentrated calluses that usually develop around the toes where friction occurs most, such as the tops, around joints, and in between. To treat painful feet resulting from corns and to help prevent corns from developing, use a foot ache soak on a daily basis. Following the foot soak, corns can be gently removed using a pumice stone, followed by a foot lotion. This easy, preventative program, combined with shoes that do not pinch the toes and special pads over the corns, is an effective method to treat painful feet. It is also a nice, relaxing way to end the day.

For general foot aches and pains, a healthy foot ache soak combining a range of treatment components can aid in the reduction of normal swelling, help reduce muscle fatigue, lessen muscle soreness, and rejuvenate the feet. Products that incorporate various botanicals, for example, can create a foot soak that positively affect both mind and body and treat painful feet. Research shows that scents have a direct impact on our thoughts and emotions, and the use of botanicals in a foot soak offers both mental and physical benefits. Botanicals have long been used in combination with massage therapy to promote feelings of well-being, promote health, and as therapeutic tools. The same concepts apply when using botanicals in combination with a soak to treat painful feet. Foot soaks can also be useful in the treatment and prevention of other conditions such as athletes foot and in promoting overall foot health.

Peppermint, for example, is useful in clearing the mind and emotions (which can be very welcome after a long day on the job), relieves muscle aches, and is often used to treat painful feet. Combinations of lavender, rosemary, and juniper, are used to relive pain and in sports medicine. Other blends, such as peppermint, rosemary, and geranium are used not only to treat pain but also to uplift and strengthen.

For a relaxing foot soak, use cool or warm water and soak your feet for about fifteen minutes. Pat the feet dry rather than rubbing them with a towel (although a rough towel can be in replace of a pumice stone for mild calluses or corns). When feet are dry, apply a foot lotion.
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Guest article writer today.

Incorrect use of voluntary muscles can cause pain throughout the body. This article discusses an example in the feet and legs based on engineering principles. There are others which will be discussed in other articles.

Pain! Foot pain! Plantar fasciitis pain! Shin splints pain! Heel spurs pain!! It sure isn’t any fun!

How many times have you been on your feet a lot and couldn’t wait to sit down? It has happened to most of us. It could have been from blisters or…new shoes which didn’t fit right or…kicking a chair when wandering around in the middle of the night or…or….

Or it could have been something which just would not let itself get fixed. It could be something which specially made shoes or pain pills just could not fix. And by the time the surgery would be finished, too much damage may have been done to ever get it right again. Hopefully it has not gone that far yet because possibly, just possibly a simpler fix is on the horizon.

Good news! A new discovery about how the foot arch works points the way to relief of a number of foot and leg pains as well as flat feet. True, it may not work for all foot or leg problems. Nothing can promise that. In fact, any one pain or problem can come from any number of causes.

However, it can be shown that upsets like certain foot or leg problems and pains can be created when the foot arch is not working right. Who knows?…that pesky pain may just respond. Nothing tried, nothing gained. Why not find out more?

Yes, the foot arch. The new discovery is that the foot arch is created using certain muscles in certain ways. The discovery comes from the direction of engineering science, not medical science. The engineering principles are taught in architecture school. The way roof arches were built in old European churches gave the first clue. Then the application of engineering theory completed the project.

Although the entire theory will not be given here, some of the background will be explained.

Even if the feet seem to have good arches, there may be something in the way they are used which causes the foot or leg pain. And if it does not hurt now, something may change in the future which could be easily fixed if one knows what follows.

Although a foot is apparently well arched, improper use of the foot can cause pain. The foot is made to hurt when not being used correctly as a warning to shape up.

Here is what happens.

A joint is where two bones meet. Ligaments hold the bones together at the joint. Remember the last time you cut a chicken up for the pot? The tough white material holding the bones together at the joints are the ligaments.

What if you had no ligaments? Just imagine sleeping and turning over several times in the night. You might wake up with several toe bones mixed in with your ribs, a knee cap in your mouth and a shoulder blade mixed up with your toes. Rather a funny picture when you think about it. Don’t worry, as long as you have your ligaments it won’t happen. That is a main job of the ligaments

When you get out of bed and start putting loads on your bones and joints, you will find that the ligaments by themselves just are not strong enough to carry the load. That is why you also have muscles to hold your bones together at the joints. The muscles can carry much more load than the ligaments.

Besides holding the bones together at the joints, the muscles have a much more important job to do. They move your bones around. When you reach up to scratch your cheek, muscles in your arm move your hand. When you run, muscles in your legs move your feet. You get the idea.

Muscles do need to rest and get repaired during sleep. That is when the ligaments do their main thing. However, sometimes muscles stop doing their job when carrying a load during the day. Here is when ligaments really have an important backup job, but they don’t like it. Taking over the job of muscles is too much for a ligament, and it screams (ie, hurts) in protest.

Ligaments are the backup system which holds bones together at the joints when the muscles are not working as they should.

Here is an experiment to get more understanding. Some few people have something unusual in their arm which does not let this work. Those people can try a similar experiment using another joint. Also, if overdone it may cause pain or damage. So, to take special care that no injury occurs, only do it with the permission and supervision of your health care provider. If your health care provider does not agree that it is okay for you to do this experiment, do not attempt it.

Hold your right arm out with the palm down. Relax the muscles in your right arm so that the hand flops limply down from the wrist. Now, using your left hand, push on the back of your hand, forcing your right wrist to bend more than it was meant to. If you push enough, the wrist will hurt. Don’t damage your body. Only do it enough to get the idea.

When you get the idea, move your left hand away. Keep your right arm out with the palm down. Next, contract the muscles in the back of your right arm which will pull your hand up until your wrist is not bent so much.

This time, using those muscles in your right arm, Do Not Let Your Right Wrist Bend any more than it already has. Then, with your left hand, press on the back of your right hand again, trying to bend your right wrist. As long as you do not let your right wrist bend, you will find that it does NOT hurt, no matter how hard you push with your left hand. You can now relax and I will tell you the theory of what is happening.

In any well-engineered machine such as a jet plane, space shuttle or even many cars the important systems, such as brakes in cars, have back up systems which operate when the main (primary) system breaks down. When the main system has failed and the back up system starts operating, there are loud bells and bright flashing red lights to let the operator know that there is something wrong which needs to be fixed.

In the human body, when the muscles stop operating and the ligaments start carrying a heavy load across the joint between bones, pain is the loud bell and flashing light which lets the operator (you) know that something is wrong. In your wrist you already know which muscles to operate.

A similar system in your feet hurts when the foot arch muscles do not operate right. This can affect the ligaments which hold your foot bones together. It can also affect the ligaments which hold the two bones in the lower leg together as in shin splints.

All the information cannot be put into this article. There is more at the web sites and in the books: "Muscle N’ Bone" and "How To Use the Foot Arch Correctly."

webmaster note:

There is lot’s of pain to go around with plantar fasciitis and heel spur growth. You will need to get to work learning what causes your particular pain before you can treat it. Sometimes it’s hard to solve the mystery. I always recommend the use of a plantar fasciitis foot brace from the earliest possible time.

By Dennis Denlinger Published: 4/7/2008