By Michelle Ziegler, MPT, physical therapist at The Rehabilitation Center in Boone.

As the weather cools and the leaves change into their colorful autumn apparel, it is likely most of us are spending more time on our feet — hiking to enjoy the outdoors and keeping up our exercise routines. To conserve resources, we are unlikely to spend money on new shoes. If your feet are starting to tell the story of the wear and tear you’ve been putting on them, and you’re experiencing pain in the heel, arch or mid foot, plantar fasciitis could be the culprit.

What is Plantar Fasciitis?

Plantar fasciitis accounts for 5 to 10% of all running injuries.¹-² Factors which predispose people include low and high arches, weakness of the foot, ankle and hips, diabetes, increased BMI and poor shoe fit.¹ Poor shoe fit could be the result of shoes that are too tight or too big, so that the arch support is in the wrong place or results in the foot shifting in the shoe. It could be the result of a shoe that is worn out and is no longer supporting your arch as it should.

All of these factors may combine to form the symptoms which are characteristic of plantar fasciitis

• Heel pain is worse in the morning and the first steps after waking up or after sitting for a long time.
• It is common for the pain to be noticeable when starting a run or hike, then subside midway through the activity, and then return later on in the run/ hike.
• The pain, which typically entails throbbing, cramping, stabbing type pain, is usually also present when walking upstairs, walking barefoot and on your toes.²

Treating Plantar Fasciitis

The good news is that about 90% of cases can be corrected without surgery. Plantar heel pain is the foot symptom that is most commonly treated in outpatient Physical Therapy centers.¹ Treatment includes a variety of strength training and stretches for the foot, ankle and calf. A physical therapist can help guide you through these strengthening and stretching exercises, as well as provide effective manual treatment and taping which in recent years research has shown to be crucial in the rehabilitation process.

A basic example of some exercises include:

• plantar fascia stretches
• calf stretches
• self-massage by rolling the foot on a golf-ball or foam roller
• foot-arching exercises
• leg raises to strengthen the hips

Cryotherapy (icing) frequently throughout the day is also crucial for pain control and recovery.

Get help for heel pain

Checking in with a physical therapist (PT) is necessary to resolve this condition, in order to properly assess your situation and to determine which type of stretches and strengthening are right for your specific condition. A PT can also help you determine the ideal selection of footwear, supplemental arch support and/or heel cup which may help your condition.

Our orthopedic Physical Therapy team at The Rehabilitation Center can provide you with an individualized assessment and exercise program to meet your specific needs to get you back into your routine safely. We have two convenient locations: In Boone next to the Broyhill Wellness Center, and in Linville on the campus of Cannon Memorial Hospital.

References:
1. https://physio-pedia.com/Plantar_Fasciitis
2. Wilder R, O’Connor F, and Magrum E, (2014). Running Medicine. Healthy Learning. pp. 22, 372.

Some things we love to do and some things we need to do. You may love to play golf or go hiking. You may need to clean out the gutters or schedule your annual physical exam. The gutters need your attention but so does your health. By doing the things that you need to do, we at Appalachian Regional Healthcare System want you to continue to be able to do the things that you love to do.

We want to encouraging men to take time to schedule an appointment with your primary care provider.

Here are 5 important topics that you may want to discuss with your provider.

Colonoscopy

Ask your provider what age is right for you to begin colonoscopy screenings. This screening test is the most effective way to reduce your risk of colorectal cancer. Stomach pain or unexplained weight loss may be caused by something other than cancer but it is always a good idea to contact your doctor. Your provider may make other recommendations based on your family history, diet and lifestyle choices.

Prostate

Although never a man’s favorite subject, it is important to speak with your provider about when you should receive a PSA test.  A PSA test is a simple blood test to measure the level of prostate specific antigen in your blood. Levels can be high if you have a prostate infection, an enlarged prostate or even if you are taking certain medications. Your primary care provider is the best person to interpret your PSA test results. Be sure to mention if anyone in your family has a history of prostate cancer. Remember that early detection greatly increases the chance for successful treatments if they are needed.

Blood Pressure/Cholesterol

The two main reasons that people have heart disease or stroke is high blood pressure and cholesterol. The good news is that you can manage both with a healthy diet and regular exercise or medication. While you can’t change your age or your family medical history, you can start the conversation with your provider about managing your blood pressure and cholesterol levels. The Heart & Vascular Center of Watauga Medical Center is dedicated to providing diagnosis and treatment of heart disease…and to putting you back on the road toward healthier living.

Type 2 Diabetes

About 1 in 10 Americans have diabetes, and 90% to 95% of those have type 2 diabetes. You are at risk of developing diabetes if you are overweight, over 45 years of age and have a family history of Type 2 diabetes. A simple blood test is all that is needed to check your blood sugar level. Your provider can discuss the results with you and determine a plan of action. Your diabetes may be able to be controlled with a healthy diet and an active lifestyle or you may be prescribed oral medications or insulin. Type 2 diabetes is a serious condition and can lead to complications such as heart disease, vision loss and kidney disease. So, please don’t wait to contact your provider to address any concerns that you may have.

Shingles Vaccine

An estimated 1 million people in America will develop shingles this year. If you have ever had shingles, then you know the pain and discomfort that this virus can cause. The only way to reduce the risk of developing shingles is to be vaccinated. The CDC recommends adults over the age of 50 receive two doses of the vaccine to protect against the shingles. Check with your primary care provider about receiving your vaccine.

So, strap on those hiking boots and conquer that mountain, enjoy that long drive down the middle of the fairway, and be careful on that ladder while you’re cleaning those gutters. Men, don’t be afraid to contact your provider to have a complete physical check-up or just to ask the questions that have been on your mind.

If you don’t have a primary care provider, Appalachian Regional Healthcare System has a dedicated team in Watauga or Avery County to meet your needs. Call or request an appointment online today.