Plantar Fasciitis That Morning Pain

Your first steps out of the bed result in almost unbearable pain in your

foot… it feels like a hot poker has just been inserted into your foot with every step; and this is now happening every morning without exception.

After you’ve been up for awhile the pain may subside just a bit, but make no mistake it is there to be with you throughout your day. A warm shower provides some relief but only temporary and you know you’ve got to do something but what?

If this describes what you are going through with your foot, chances are you are suffering from plantar fasciitis. The plantar fascia is the tissue along the bottom of the foot that essentially connects your heel to the toes. Under stress and strain this tissue can become inflamed or even tear. When this happens the classic symptoms are the severe pain with the first steps in the morning or after having been off your feet for a while.

Keeping in mind that the primary cause of plantar fasciitis is stress and strain, it is no surprise that footwear… or more specifically ill fitted or worn out footwear that provides little or no support places undue stress on the bottom of your foot and arch is one of the most common causes. So, first and foremost, make sure that your shoes are flexible, comfortable, and offer the proper support.

The personality of plantar fasciitis pain (most severe in the morning or after you’ve been off your feet for awhile – then lessening somewhat as your foot warms up) gives you the clue as to how to best treat your pain. As you sleep at night or are off of your feet, the plantar fascia will begin to cool and contract and this is precisely why those first steps are so painful… you are stepping onto you plantar fascia that is tight and not ready to bear the load.

So, the first order of business is to stretch the area not only in the mornings but throughout the day! Simple stretching exercises that stretch the Achilles tendon area will also get at the plantar fascia and provide relief. In the mornings before you step down on your foot, use a towel or belt and put it underneath your toes and gently pull the ball of your foot toward you and hold for a few seconds to get the tissue stretched after a night of sleep. You may wish to consider purchasing a night splint. A night splint is a device that attaches to your calf and foot that helps keep your Achilles and plantar fascia in a lengthened position as you sleep. Orthotics (semi rigid inserts that go in your shoe) that are available at many sports stores can also provide relief throughout the day.

Remember keep stretching throughout the day as much as possible.

Treatment of plantar fasciitis is very similar to treating any type of athletic or sports related stress or strain; and that is by the effective use of cold and warm therapy.

At the end of the day always begin with cold therapy. During the course of the day your foot is going to already get warmed up and probably experience some swelling. At the end of the day first apply a cold pack for at least twenty minutes. Then remove the cold for twenty minutes and apply a heating pad (or a warm soak) for twenty minutes. Repeat this process with at least three cold treatments with two warm treatments sandwiched between. Always begin and end with the cold.

This is know as a contrast bath and is very effective at treating inflammation and the resulting pain. Although more time consuming it is the best treatment that you have readily available to you.

If in spite of your dedicated effort to self care and self treat your plantar fasciitis you should set an appointment with your doctor. Be sure to advise your doctor of all the details that you have been doing to combat your pain, so they don’t merely send you home with a similar program. Your doctor may agree that it may be time for a referral to a podiatrist.

By: Jeff Foster -

9 November 2006 | Medicine | Comments