EDGE
THE MUSCLE DOC
ABOUT THE DOCTOR
Victor R. Prisk, M.D., is a board-
certified orthopedic surgeon, NCAA
All-American gymnast, and GNC
medical advisory-board member.
Cool
Your
Heels
Plantar fasciitis can
shoot your training
in the foot. Here’s
how to fix it.
BY VICTOR R. PRISK, M.D.
PLANTAR FASCIITIS
is hands down the most
common cause of foot pain in
active individuals. The plantar
fascia is a band of tissue (a
ligament) that spans from
your heel to the base of your
toes on the bottom of your
foot. Its job is to help maintain
your longitudinal arch,
especially in the push-off
phase of walking or running.
Overuse, unsupportive
footwear, a tight calf, excess
body weight, performing
activities on hard surfaces
such as concrete, and
systemic diseases like
diabetes, gout, Lyme disease,
or rheumatism can all lead to
the tissue’s inflammation. In
turn, this can create severe
heel pain upon rising in the
morning, moving after sitting
for long periods, and being on
your feet for long stretches—
especially when standing on
hard surfaces. Protecting the
flexion and strain on the
plantar fascia is critical to
getting plantar fasciitis under
control. In the box at right are
a few things that will help.
56
MUSCLE & FITNESS
KICK HEEL PAIN FOR GOOD
Unfortunately, there is no single method to alleviate heel pain.
Try a combination of all four of these methods for relief.
GASTROC
STRETCH
Stretching the
gastrocne-
mius muscle—
a straight
knee-calf
stretch—can
help to offload
the Achilles’
pull on the
foot.
FEBRUARY 2016
GET A BRACE DIY MASSAGE
Tightness in the
calf can pull on
the heel and lead
to pain. Wear an
overnight splint
to reduce calf
tightness. Also
try rigid yet
cushioned shoes
or orthotic
supports. Massaging the
plantar fascia
while pulling your
toes up with
your hand or by
rolling your foot
on a lacrosse
ball or ice-filled
water bottle can
loosen con-
tracted fascia.
LIMIT
EXERCISES
Cut back on
running,
climbing,
jumping, and
other activities
that make the
calf tight (for
example, being
on the ball of
the foot).
ANDREW HETHERINGTON