Local Broadcaster Back to Running with Plantar Fasciitis

From Sarah Lucero at KENS 5

It starts as a twinge of pain on your heel every morning you step out of bed and onto the floor. And by the time you've walked around for a few minutes it's gone. Except as the weeks go by, that little annoying pain seems to last longer and longer. You think it's all in your head, and before you know it, it's a throbbing pain severe enough it leaves you limping every time you exercise and have to put pressure on your feet.

For an avid runner, that pain is debilitating. It happened to me in September of 2008. I consulted with other runners, massage therapists and foot specialists, and the diagnosis was the same: plantar fasciitis.

I tried everything, deep tissue massage, traditional rehabilitative therapy, and orthotics of all kinds including an awful, enormous orthotic boot I have to wear to bed at night that keeps my foot propped at a ninety degree angle. Its purpose is to keep the muscles in my foot and calf from tightening up which is partly what leads to the heel pain. Well, after a night wearing that, my foot feels better in the morning, but the rest of me is exhausted because I didn't get a wink of sleep.

Over a year later, I still have plantar fasciitis. I had to limit my running to once per week. Foot specialists suggested I either stop running, get a cortisone shot that basically numbs the pain, or try foot surgery to cut part of the plantar fascia. This is the tough, fibrous band of tissue that connects the heel bone to the base of the toes. Eew! I am still not going for either of those last two options.

Then there is accupuncture, which I have yet to try, and something called Airrosti which I finally did try after several friends recommended it and swore by it. Chris Marrou says it helped him treat a shoulder injury and Jennifer Broome, from WOAI, has regular treatments for her IT band. The iliotibial band is a tough group of fibers that run along the outside of the thigh. The gluteal muscles and the tensor fascia lata muscle attach to the top, and the lower part attaches to the tibia, just below the knee. It functions primarily as a stabilizer during running and can become irritated from overuse. (www.rice.edu)

Airrosti stands for Applied Integration for the Rapid Recovery of Soft Tissue Injuries. It is a technique that developed in the last few decades, but only recently has taken off mostly in Texas. It is used to treat both acute and chronic musculoskeletal injuries. Airrosti practitioners rehabilitate shoulder, back and other soft tissue injuries in a very short amount of time. The result is avoiding major surgeries returning to normal activity much quicker. Three to six one-hour sessions are what most patients require.

Simply described, Airrosti is an intense, deep tissue massage of the injured soft tissue areas. For my plantar fasciitis, Dr. Jason Garret, ran his thumb along the fascia of my foot and up the muscles of my calf. Really, it's more like mashing his thumb along the ligaments and it hurts! A lot! The idea is that he is smoothing out the tightness and knots that have developed over time contributing to the injury.

After three treatments, I am up to running three times a week! I am still in some pain, and I am on a exercise plan that includes regular stretching excercises using the foam roller. I roll it along my IT band up to my hip, my quadraceps, and my calf and I think it's been a major help. I am not fully rehabilitated from my injuries just yet, but I feel I am on a good path and will stick with it for a while. I let you know how it goes!

This New Years, Achieve those Resolutions Safely

From Marketwire.com

ROSEMONT, IL -- (Marketwire) -- 12/28/09 -- Are you one of the millions of Americans who will resolve to exercise more in the New Year? If so, take advice from the American Orthopaedic Foot & Ankle Society (AOFAS) and take it slowly. Too much activity too quickly can cause a multitude of foot and ankle problems including stress fractures, ruptured tendons, or plantar fasciitis.

According to the AOFAS, stress fractures happen with a sudden increase in physical activity. Stress fractures appear as tiny cracks in the bone surface and frequently occur in the bones of the forefoot that extend from the toes to the middle of the foot. Pain is the typical symptom of a stress fracture; it may be sudden or it may gradually increase over several days. Swelling of the foot and lower leg may also occur. Treatment includes modification of physical activity and use of a stiff-soled shoe for several weeks. Immobilization in a cast or use of crutches may also be required.

Keith L. Wapner, MD, clinical professor of orthopaedic surgery at Pennsylvania Hospital and President-Elect of the AOFAS, sees many patients with overuse injuries and he offers the following advice, "Plantar fasciitis, tendonitis and stress fractures are the most common overuse injuries. These can be avoided by remembering to include a stretching protocol prior to your workout and following the 'rule of tens' by not increasing your exercise amount by more than ten percent per week."

Achilles tendonitis (inflammation of the tendon) is another common overuse injury. Achilles tendonitis may occur when rapidly increasing running mileage or speed, starting up too quickly after a layoff, or when adding hill running or stair climbing to a training routine. Symptoms of Achilles tendonitis include: mild pain after exercise that gradually worsens; a noticeable sense of sluggishness in the leg; episodes of diffuse or localized pain, sometimes severe, along the tendon during or after exercise; morning tenderness above the point where the Achilles tendon is attached to the heel; and stiffness and swelling or pain in the back of the heel where the tendon attaches to the bone. Treatment for Achilles tendonitis includes rest, which may require withdrawal from exercise for a week, or simply switching to a different type of exercise such as swimming, that does not stress the Achilles tendon; and non-steroidal anti-inflammatory medication. Devices used to help support the muscle and relieve stress on the tendon, such as a heel pad or shoe insert, may also be used.

Another overuse injury is plantar fasciitis, a painful injury affecting the sole of the foot; it typically starts gradually with mild heel pain. The pain classically occurs with the first step in the morning. Treatment options include stretching exercises and modifying activities until the initial inflammation goes away. Ice application to the sore area for 20 minutes three or four times a day may also relieve symptoms. Non-steroidal anti-inflammatory medication may also be prescribed.

The best way to avoid these foot and ankle injuries is to know your limits and to follow a sensible program when exercising. Preventative measures include:

--  Select the proper footwear for the specific type of exercise
--  Start out slowly when beginning an exercise program following a
 layoff period
--  Walk and stretch to warm up gradually before running or walking
--  Focus on stretching and strengthening the muscles in the calf
--  Increase running or walking distance and speed gradually, in
 increments no greater than 10% per week
--  Avoid unaccustomed strenuous sprinting
--  Take the time to cool down properly after exercise
 

By adhering to these simple measures you may avoid painful overuse ankle injuries and achieve success with your New Year's resolution. For more information on overuse injuries as well as resources on foot and ankle care go to the AOFAS website www.aofas.org. The site also features a surgeon referral service that makes it easy for patients to find a local orthopaedic surgeon specializing in foot and ankle care.

Plantar Fasciitis and Baseball: Don't Get Taken Out of the Ball Game

From redsox.mlb.com

By Gary Gillis / Special to MLB.com

12/17/09 10:20 PM EST

What's greater -- the number of 6-4-3 double plays turned by the Red Sox since they traded Nomar Garciaparra or the number of guys who have played shortstop for the Sox?

OK, so I'm guilty of a bit of hyperbole but it is fair to say that finding stability at that position has been the Sox's Achilles' heel. There was Orlando Cabrera, Edgar Renteria, Alex Gonzalez, Julio Lugo, Jed Lowrie and Gonzalez again, to name a few. It has, at times, been painful to watch the procession.

The latest to step into the role is Marco Scutaro, who signed a two-year deal earlier this month -- but not before the Sox were satisfied that the steps the 34-year-old would be taking were pain-free.

You see, Scutaro suffered from a foot problem last year -- plantar fasciitis. Now is probably a good time to share the anatomy lesson that Dr. Tom Lyons, a podiatric foot surgeon at Beth Israel Deaconess Medical Center in Boston graciously provides.

"The plantar fascia is a supportive thick band of tissue that extends from the heel, out along the bottom of our feet, and it eventually branches out and connects to our toes," Lyons explained. "It helps to maintain the arch in the foot, sort of like a tie beam you'd see in your attic or maybe a church. It ties the front (forefoot) to the rear foot (heel) and supports the arch, preventing it from flattening. The plantar fascia assists the foot in acting as a shock-absorbing mechanism when we walk and run."

When you consider the fact that the foot has to bear the entire weight of the body when we walk (even more when we run and jump), that shock-absorbing mechanism is a nice feature to have. When things aren't working properly, people tend to notice.

"Most patients I see will come in and simply say, 'My foot hurts.' That could mean any number of things," said Lyons. "When I ask them to describe the pain, I have a pretty good idea whether we are dealing with plantar fasciitis, which is an inflammation of the plantar fascia, or something else."

Lyons said that classically, these patients describe pinpoint pain just in front of the heel.

"Often the pain is worst just after stepping out of bed -- the first few steps of the day," Lyons said. "How quickly the pain goes away is a good indication of how severe the injury is.

In Scutaro's case, the pain was a factor from about midseason on. In a September ballgame, he went to field a grounder and "felt something pop" in his right heel. He missed the final two weeks of the season.

"Anybody who participates in an activity that puts a lot of load on their foot -- running, jumping, quick changes in direction -- increases their chances of a stress or overuse injury," Lyons said. "Normally, we would ask a person diagnosed with plantar fasciitis to modify their activity. If they play basketball or tennis regularly, they should try to back off for a little while. That's not always possible for a professional athlete."

The Sox sent a scout to watch Scutaro work out before the trade, and their medical staff gave the infielder a thumbs up before it all became official. Most likely, Scutaro is already taking steps to avoid a recurrence. Practicing that ounce of prevention can help you and me as well, according to Dr. Lyons.

"A tight Achilles' can pre-load the stress on the plantar fascia, so it's important to stretch your Achilles'," Lyons said. "I don't recommend standing on a step and dropping your heel. A better stretch is keeping your foot flat on the floor and knee straight as you lean toward a wall.

"Arch support is often necessary. You should definitely avoid bare feet and hard flat shoes. Raising the heel is good. Some of my women patients are very excited to hear that, but I also remind them that not all high-heeled shoes are made equal and can lead to other foot problems."

Well, at least that's not a problem that Scutaro will have to worry about. As long as he stays on his toes at shortstop, I think most Sox fans will be happy.

Gary Gillis is a contributor to MLB.com. The BID Injury Report is a regular column on redsox.com. Beth Israel Deaconess Medical Center is the official hospital of The Boston Red Sox. This story was not subject to the approval of Major League Baseball or its clubs.

Expectant Mothers Get Foot Pain Too...

From PRWIRE.COM

CHICAGO, Dec. 29 /PRNewswire-USNewswire/ -- "Oh my aching feet" is a phrase you hear often from pregnant women. But are sore feet a symptom they just must deal with during pregnancy? According to the American College of Foot and Ankle Surgeons (ACFAS) the answer is "no." There are many remedies available to help alleviate foot pain.

According to Marybeth Crane, DPM, FACFAS, a Dallas-area foot and ankle surgeon, women often experience foot pain during pregnancy because of increased weight, foot instability and swelling. "In the last five years, I've seen an increase in pregnant women with foot pain because more women than ever before are active, even running marathons, during their pregnancies," Dr. Crane says. ACFAS recommends the following guidelines to help reduce foot pain during pregnancy.

Painful, Swollen Feet -- Pregnant women often experience throbbing, swollen feet due to excess fluid build up (edema) in the feet from the weight and position of the baby. To reduce swelling, put feet up whenever possible, stretch legs frequently, wear wide comfortable shoes and don't cross legs when sitting.

Arch Pain -- Pain in the arch can be due to both arch fatigue or over pronation (or the flattening of the arch). Over pronation occurs due to extreme stress to the ligament (the plantar fascia) that holds up the arch of the foot. The best way to prevent arch pain is to stretch daily in the morning and before and after any exercise, don't go barefoot and wear supportive low-heeled shoes.

Foot Cramps -- These painful cramps are caused by increased blood volume and high progesterone levels brought on by pregnancy. To prevent cramps, increase circulation by rotating ankles and elevating feet while sitting. If cramps persist, try a walk around the block and include daily stretching of the calf muscles.

Ingrown Toenails -- Excessive stress from tightly-fitting shoes causes painful ingrown toenails. Give your feet a break: wear wider shoes during the last trimester of pregnancy to avoid ingrown toenails. If you do experience an ingrown toenail, avoid attempting "bathroom surgery." Repeated cutting of the nail can cause the condition to worsen over time. It is best to seek treatment with a foot and ankle surgeon.

It is also not uncommon for women to experience a change in their foot size during pregnancy. "A permanent growth in a women's foot, up to half a size, can occur from the release of the same hormone, relaxin, that allows the pelvis to open to deliver the baby. It makes the ligaments in your feet more flexible, causing feet to spread wider and longer," Dr. Crane adds.

Pregnancy and pending motherhood should be a joy. If foot pain persists, a visit to a foot and ankle surgeon can provide relief with conservative treatments such as physical therapy, foot orthotics, supportive shoes and minor toenail procedures.

Living With Plantar Fasciitis

From Dr . Tim Rindlisbacher of the National Post

Every sport has its signature injury. "Tennis elbow" is famous. But if it's true that life is a sort of sport, then heel pain seems to be its companion. It's a pesky ailment that can hang on for weeks and frustrate the professional athlete as much as the average couch potato.

"Heel pain is treatable," says Cleveland Clinic Canada chiropodist, Megan Grantham. "But it helps to know something about what causes it."

Most heel pain is of the type that goes by the name plantar fasciitis. It's named after the plantar fascia, a thick ligamentous structure that's stretches like a bowstring from heel to toes, and supports the arch of the foot. When the foot bears weight, this supportive tissue stretches and becomes taut in a movement that is called "pronation."

"We pronate with every step we take," Grantham says. "The trouble starts with excessive or awkward pronation."

A sudden increase in running, jumping or other high-impact activity can pull and twist the plantar fascia, causing tiny micro-tears, inflammation and searing pain. (People whose feet are "flat" are at particular risk for plantar fasciitis.)

The pain may extend along the bottom of the foot, but usually hurts most at the heel.

"Abnormal pronation pulls at the heel -- the plantar fascia's weak point of insertion," Grantham says. "In some cases, this may provoke the heel to grow extra bone in an attempt to reduce the tension. This extra bone is called a heel spur, and it can itself be painful."

Plantar fasciitis is almost always at its worst early in the morning as sleep causes it to stiffen and weight bearing suddenly stretches it with the first steps of the day. After a long day on your feet, the pain may return in the evening.

"At the bottom of every case of heel pain is a biomechanical problem," Grantham says. "This is something we can identify, analyze and solve."

Today, plantar fasciitis is more treatable than ever. Custom foot orthotics (special shoe inserts) can correct awkward pronation and redistribute weight away from the heel. Physiotherapy that addresses movement of the soft tissues of the foot and nearby leg muscles is also valuable.

"It's not unusual for patients to improve in as little as two weeks with a combination of orthotics and physiotherapy," says Grantham.

So don't let inflamed tissue turn you into a tenderfoot. Find the proper medical professionals and you will be able to walk away from your heel pain.

- Tim Rindlisbacher, BSc (PT), MD, Dip. Sport Med., is director of Sports Health at the Cleveland Clinic in Toronto.

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Do you suffer from High Heel Pain?

Do your feet ache after a long day at work, or a night out on the town?

You may suffer from a common occurrence related to high heel pain, plantar fasciitis.

Take a look at this CBS News report on the effects of high heels and foot pain:


Watch CBS News Videos Online

Now if you have some high heels that give you pain and that you are not willing to part with, FootShapers can help!

Heels Orthotics from Foot Shapers perfect for high heels because of its narrow design. The custom fitted Heels Orthotics from Foot Shapers are also designed to help reduce and/or eliminate foot pain caused by ailments such Heel Spurs, Plantar Fasciitis, Flat Feet and a variety of other foot pain conditions.

Since the preferred treatment prescribed by Podiatrists (Foot Doctors) nationwide are Orthotics, the custom fitted Heels Orthotics from Foot Shapers can help. With the cushioning layer on our Heels Orthotics, it helps to give comfort for those suffering with this type of condition. It also absorbs weight and cushions the heel which also aids in alleviating various symptoms such as Heel Spurs. Since the foot is considered the foundation of the body, our Heels Orthotics also help prevent other potential problems, such as ankle, knee or hip pain by correcting the way your foot is positioned while walking or standing. The custom fitted Heels Orthotics also provides support for your ankles and feet with its reinforced arches which helps to provide balance & a more natural step. So, for the relief from foot pain & support that you’ve been looking for, we know you’ll enjoy your Foot Shapers Heels Orthotics.

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NEW FootShapers Newsletter!

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Custom Golf Othotic Insoles

The Foot Shapers Golf are custom fitted Orthotics s made from a thin, polypropylene shell that is guaranteed for life against breakage. They have a reinforced arch for additional support, plus a thin, 1/16" padded layer that helps absorb weight. The Foot Shapers Golf custom fitted Orthotics s come standard with a tan top cover, and are available in either full or sulcus length.

These Orthotics s are widely popular with many avid golfers and are also a favorite with joggers and skiers. So, whether it’s hitting the greens, concrete or the powder, your feet will have the comfort and support they deserve. With its reinforced arches, it’s perfect for those suffering from Flat Feet. A person with low or non-existent arches, as their foot hits the ground, their foot is inhibited to absorb weight correctly which results in painful feet. The custom fitted Golf Orthotics from Foot Shapers absorbs weight and distributes it evenly. If you have foot pain, it could also lead to potential problems such as knee, hip & lower back pain. As a golfer or a jogger, you tend to put a lot of stress on you feet, knees & hips. The Golf Orthotics from Foot Shapers helps to reduce that. Designed to fit comfortably within your shoes, Foot Shapers Golf Orthotics s also come with a low met pad that raises the metatarsals for added balance. Your feet will feel great with the comfort and relief you receive from these Orthotics s. With the comfort and support you’ll experience, we know you’ll enjoy these Orthotics.

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What is the Difference between Prefab Othotics and Custom Made Othotics?

Unlike over the counter, prefabricated arch supports or insoles, ALL Foot Shapers custom fitted orthotics are made specifically to the contours and shapes of your feet. Since no two feet are alike, we start our process with a foam impression of your feet. This custom manufacturing process provides you with superior fit, comfort and results in each and every pair of Foot Shapers orthotics.

Like fingerprints, every foot has it's own unique shape and contour. Some of us may have wide feet, others may have low arches, or some might have narrow heels. Over the counter (or prefabricated) orthotics are mass produced to provide a close fit, but will not likely fit your specific foot contours. This may actually cause you further pain and aggravation, rather than comfort and relief.

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When you purchase our orthotic repair service, we will email you a prepaid USPS Priority Mail shipping label to ship your old orthotics to us. Once you receive the shipping label from us, simply ship your old orthotics to us. If you have a copy of your original prescription, please feel free to include it with your old orthotics. However, a copy of your orginal prescription is NOT required. You'll receive your refurbished orthotics in about 7-10 business days, from the date we receive them. Breathing new life into your old orthotics has never been so easy!

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Capsulitis Foot Pain

Foot Capsulitis is the ligament inflammation located in either foot, more specifically around the ankle. The ligament becomes inflamed and stiff, and grows together with abnormal bands of tissue, called adhesions, greatly restricting motion and causing chronic pain.

Your ankle receives much of the strain of any strenuous physical activity, especially with basketball, football, volleyball and running, all sports with repetitive strain or hard cutting back and forth. Also every day activities such as outdoor house work (ladder climbing, gardening, and other work requiring stooping), and especially the wearing very high heel shoes, all cause Foot Capsulitis.

Capsulitis is not unique to the human foot, but can occur anywhere where in the body where ligaments are located. But is most commonly found in the foot and in the shoulder, where repetitive use is most common.

Typically the pain will not come all of a sudden, like after a trauma or injury, but persist over a longer period of time.

Foot Capsulitis is a condition that can be lived with, and comfortably!

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General Q&A About Foot Shapers™

Find/post/read general questions and answers about Foot Shapers™ products and services. If you have any questions or concerns about us or custom fitted orthotics, please start here! If you have questions or concerns about foot pain, please check our other posts for more specific, detailed information.

General Foot Pain, Symptoms, Causes & Treatment

This post is for people who would like to discuss and/or share their knowledge about general foot pain, symptoms, causes and treatments. If you cannot find a specific post in our blog related to your topic, please post and/or comment here.

Shin Splints

Shin Splints is pain in the front of the leg, between the ankle and the knee, usually caused by pronation. If you suffer from Shin Splints, are looking for causes and/or treatment of Shin Splints, or just have general information about the topic you would like to share, please participate in this post.

Sesamoiditis

Sesamoiditis is inflammation of the sesamoid bones under the ball of the foot behind the big toe causing mild pain that generally subsides after rest. If you suffer from Sesamoiditis, are looking for causes and/or treatment of Sesamoiditis, or just have general information about the topic you would like to share, please participate in this post.

Pronation

Pronation is the turning outward of the foot at the ankle during motion, causing increased pressure on the inside edge of the foot. Pronation can lead to heel spurs, plantar faciitis, painful arches, knee/hip/lower back pain. If you suffer from Pronation, are looking for causes and/or treatment of Pronation, or just have general information about the topic you would like to share, please participate in this post.

Posterior Tibial Tendonitis

Posterior Tibial Tendonitis is inflamation of the tendon that runs along the inner side of the arch and ankle, resulting in pain, lowering of the arch and the inability to raise the toes without pain. If you suffer from Posterior Tibial Tendonitis, are looking for causes and/or treatment of Posterior Tibial Tendonitis, or just have general information about the topic you would like to share, please participate in this post.

Or if you are interested in helping ease your foot pain from Posterior Tibial Tendonitis, head over to our product page at FootShapers.com

Plantar Fasciitis

Plantar Fasciitis is inflamation of the plantar fascia (ligament on the bottom of the foot that connects from the heel to the ball of the foot), causing pain anywhere along the ligament. If you suffer from Plantar Fasciitis, are looking for causes and/or treatment of Plantar Fasciitis, or just have general information about the topic you would like to share, please participate in this post.

Or if you are interested in helping ease your foot pain from Plantar Fascitis, head over to our product page at FootShapers.com

Runner's Knee (Patellofemoral Pain Syndrome)

Runner's Knee (Patellofemoral Pain Syndrome) is pain in the front of the knee cap (not within the knee), caused by pronation. If you suffer from Runner's Knee, are looking for causes and/or treatment of Runner's Knee, or just have general information about the topic you would like to share, please participate in this post.

Neuroma/Morton's

Neuroma/Morton's is soft mass tissue that forms between the metatarsals at the ball of the foot, caused by pinching of a nerve between two metatarsal bones when they rub together. If you suffer from Neuroma/Morton's, are looking for causes and/or treatment of Neuroma/Morton's, or just have general information about the topic you would like to share, please participate in this post.

Hallux Rigidus

Hallux Rigidus is the advanced stage of Hallus Limitus, when motion of the big doe is greatly diminished. Custom fitted orthotics help stabilize the foot and arch, relieving pressure from the big toe. Severe cases should be consulted by a doctor. If you suffer from Hallux Rigidus, are looking for causes and/or treatment of Hallux Rigidus, or just have general information about the topic you would like to share, please participate in this post.

Hallux Limitus

Hallux Limitus is the limited motion of the toe due to loss of cartilage, resulting in stiffening of the joint at the base of the big toe. Left untreated, this condition may lead to Hallux Rigidus. If you suffer from Hallux Limitus, are looking for causes and/or treatment of Hallux Limitus, or just have general information about the topic you would like to share, please participate in this post.

Flat Feet

Flat Feet is the low or non-existent arch of the foot, resulting in the inability to absorb weight during motion. This can lead to pain in the foot, knees, hips and lower back. If you suffer from Flat Feet, are looking for causes and/or treatment of Flat Feet, or just have general information about the topic you would like to share, please participate in this post.

Capsulitis of the Foot

Capsulitis is an aching discomfort and/or sharp pain on either the top or bottom of the foot, experienced with pressure and movement of the toes. If you suffer from Capsulitis, are looking for causes and/or treatment of Capsulitis, or just have general information about the topic you would like to share, please participate in this post.



Please see our expanded Blog Post on Capsulitis, click here.

Or if you are interested in helping ease your foot pain from Capsulitis, head over to our product page at FootShapers.com

Calluses

Calluses are hardened, dead skin on the bottom of the foot, most commonly on the balls of the feet, caused by unbalanced distribution of weight during motion. If you suffer from Calluses, are looking for causes and/or treatment of Calluses, or just have general information about the topic you would like to share, please participate in this post.