Does your heel hurt very badly when you wake in the morning? Here's how to stop that horrible pain.
(Many racquet sports players encounter pain near their heel, on one foot or the other or both. The pain, usually at its worst when the sufferer arises for the day, often brings knowledge of a new medical term, "plantar fasciitis", which means an inflammation of the plantar fascia of the foot. Here are nine steps to stop that crippling pain, and keep it from recurring.)
(Many racquet sports players encounter pain near their heel, on one foot or the other or both. The pain, usually at its worst when the sufferer arises for the day, often brings knowledge of a new medical term, "plantar fasciitis", which means an inflammation of the plantar fascia of the foot. Here are nine steps to stop that crippling pain, and keep it from recurring.)
Difficulty: Average
Time Required: Until the Pain Is Gone
Here's How:
- Start by visiting your doctor -- for a checkup, and to confirm the diagnosis. If it's tender right under your heel, and if the pain is worst first thing in the morning, and if it hurts when you try to move and accelerate rapidly to change position on court, you may have an inflammation of your plantar fascia.
- Follow your doctor's advice, and any prescriptions. Many doctors will recommend a course of prescription anti-inflammatory medicine. This may require a week or ten days to get the initial inflammation under control.
- When appropriate, play your sport again. Don't rush to get back on court and reinjure your foot. Take it slowly, and follow your doctor's advice even if she/he doesn't seem to appreciate your frequent need to swing a racquet!
- Get new sports shoes and periodically refresh them. Good shoes are essential for supporting your feet well. Some brands and styles are better than others for supporting the arch and some are better at cushioning the heel area. Some may do both very well, but only last for about three months. Find what works for you.
- Consider orthotics for daily wear. Fasciatis can be so difficult to cure and manage that you should consider your footwear when off court as well. You may want to use arch supports, either custom-made or over-the-counter, in your daily shoes.
- Investigate ankle braces for play. Some players find great success wearing elastic ankle braces during play. These stretchy braces seem to provide very good support for the fascia. Unlike arch supports, ankle braces support the fascia even when the affected foot is lifted off the ground during a stride. Thus, they may be more effective than arch supports at controlling fascia damage during very active play.
- Study the patterns of any recurrence of pain. Odd things can bring a recurrence of pain, and it is worthwhile to identify any patterns. Wearing very flat, non-supportive shoes or sandals can be a problem, as can walking barefoot. Playing several days in a row, or playing many matches in one day due to a tournament, can aggravate the situation.
- Continue stretching and strengthening. It is very important to stretch the muscles on the back of the legs, and all the involved muscles and body parts. Maintaining fitness of the whole leg is part of the solution.
- Remain vigilant and don't overdo on your sport. If the crippling pain recurs, you may need to admit that you can't play your racquet sport and run hard every day. One simple solution is to decrease the frequency of your play, and to substitute other exercise that doesn't stress your feet. You may enjoy the cross-training and improve your play!
