Many of the common foot injuries sustained by ballet dancers can be prevented, and treated, by the application of some basic knowledge about the structure of muscles in the feet. Specific strengthening of the different muscles can make a huge difference to a career in ballet, or any other dance discipline. This article discusses the causes and treatment of common dancers foot injuries.

BODY: Most dancers will complain of some foot injury at some stage in their training, and professional ballet dancers will often be plagued with chronic foot injuries, ranging from mild ones that are nursed for years, to severe injuries that may be career ending.

The truth is that many common foot and ankle ‘injuries’ occur as a result of poor “intrinsic” foot muscle strength. The “intrinsic” foot muscles are tiny little muscles that start and end within the foot, that help control the position of a ballet dancer’s arch, and are responsible for the control of her toes within the shoe en pointe. If these small muscles are not working effectively, larger muscles called the “extrinsic” foot muscles that originate further up the leg become overused, as they attempt to perform two roles. This often leads to conditions such as “Anterior Compartment Syndrome”, “Stress Fractures” of the shin bone (tibia), or ‘Medial Tibial Stress Syndrome” , commonly known as “Shin Splints”.

Weakness in the intrinsic foot muscles and overuse of the extrinsic muscles will also result in the toes ‘clawing’ both when rising, and en pointe. This is the biggest cause behind the nasty blisters that are often seen in photos of professional ballet dancers; however this does not have to be the case. Control of the intrinsic allows the middle joint of the toes to remain straight while fully pointing the rest of the foot. This does not affect the look of the line of the foot, but does make dancing much more enjoyable when free of pain!

In many other sports, orthotic devices may be worn in the footwear required that will help stabilize the arch and settle symptoms related to poor intrinsic muscle strength. Unfortunately, in ballet slippers these orthotics cannot be worn (although many have attempted this!) so the dancer is often left to ‘live with’ symptoms, or have repeated extended breaks from dancing.

With correct strengthening combined with gentle stretching however, many of these ‘chronic’ injuries settle very quickly. “The Perfect Pointe Book” is a comprehensive collection of many exercises designed to specifically strengthen the foot muscles needed in any ballet dancer. While initially designed to help girls strengthen their feet before going onto pointe, this book is essential reading for any dancer, especially if they have had, or currently have any foot injuries. The exercises have been developed after years of working closely with ballet dancers, and seeing first-hand what is most effective in regaining control of these small muscles.

Often ballet teachers find the specifics of training the foot strength needed for pointe work difficult as it came naturally to them. However for many people, the isolated strength needed in the feet must be specifically trained, especially nowadays, as many children who grow up in cities spend little time bare foot on different surfaces, which naturally trains the tiny intrinsic muscles of the feet. Understanding how these muscles should work when dancing is imperative in a long, injury free, career in dance.

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HIGH HEELS

Women know high heels are not good for their feet, and they don’t deny that they’re uncomfortable. But women will continue to wear high heels and you can mark it up to the price of beauty.

The truth is, feet are not made to wear heels. And you may be underestimating the damage that high heels can cause, beyond just having sore feet.

Not surprisingly, doctors of podiatric medicine (foot doctors) see no value in high heels, which they generally define as pumps with heels of more than two inches.

High heels are “biomechanically and orthopedically unsound,” according to the American Podiatric Medical Association.

Common ailments from wearing high heels include calluses and heel pain, bunions, hammertoes, nerve problems that cause shooting pain into the toes, ingrown toenails and even stress fractures.

Women also complain about such conditions as bunions, hammertoes, nerve problems that cause shooting pain into the toes; ingrown toenails; and even stress fractures.

Nail problems also are common from the constant pressure of toes being pressed against the end of the shoe. That can cause the nail to thicken and promote the growth of foul-smelling fungus. Plus, if a person has curved toenails, it can induce or exacerbate painful in-grown nails.

If you simply must wear high heels, then limit the time you wear them. Alternate between high heel and low heel shoes to prevent the Achilles tendon from tightening. Wearing flatter shoes or tennis shoes for walking long distances, such as to and from the office and then changing into your heels once you get to work. Use heels with a quality insole designed to provide cushioning and arch support to maintain proper alignment and balance.

Shop for shoes at the end of the day to accommodate the foot’s normal swelling.

Give your feet a nice massage or soak them in lukewarm water at the end of the day.

If you want to want to be good to your feet, then consider following the American Podiatric Medical Association’s recommendation – a walking shoe with ties (not a slip-on) worn with a quality insole such as the Spenco Polysorb Cross Trainer Insoles.

Visit The Insole Store to see the complete line of Spenco Insoles, Orthotic Arch Supports, Gels and other similar foot care products.

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Soccer, one of the most popular team sports in the world with over 200 million registered players worldwide, is a game of non stop action. Generally soccer is a safe and healthy form of exercise and competition for children. However, some precautions should be taken to maximize safety. Of the approximately 150,000 soccer related injuries that occur each year. Participants under the age of 15 results are 45% occur each year. Most injuries in soccer occur in the lower body, mostly to the knees and ankles. However, repeated or prolonged use (overuse) injuries are common problems, especially toward the end of a long and gruelling season. These injuries are the result of constant overloading and wearing down of a tendon (tissue connecting muscle to bone), muscle, bone or joint, resulting in the inability of that structure to perform its normal biomechanical duties.
Injuries are a common occurrence in the sport at every level of play. Although not considered a contact sport, there is considerable physical contact and combined with the high physical demands of the sport, soccer injuries are inevitable. Did you realize that being first to the ball is the main cause of soccer injuries? And of course, this is something we encourage.
We’re going to look at causes, prevention and to reflect reality… treatment and recovery!
Types of Injury
There are many injuries that can occur in soccer, such as soft-tissue contusions, (bruises), knee injuries, and foot injuries. For these types of injuries there are things that can heal it. For heel or foot pains, inserts, placed in the soccer shoes may help. Other injuries are ankle injuries, fractures, and heading the ball. Children under 12 probably should not head the ball due to the injuries that can occur.
The rate of injury in soccer has been reported to be between 15 and 20 injuries per 1000 hours of play. The rate is slightly higher for female players than male participants. Injuries range from a severe bruise to more traumatic type injuries (broken bones). Overuse injuries are responsible for almost 30% of the injuries in soccer and range from mild tendonitis (swelling of a tendon) all the way to a stress fracture.
Symptoms
Inflammation (swelling) is the most common sign of an overuse injury. The signs of inflammation are redness, warmth and swelling, pain with movement, pain to deep touch, and a grinding feeling over the muscle as it is moved. One or all of these signs may be present. In the early stages, players may feel an aching pain after practice. As the injury gets worse, the pain will occur during practice or games with increasing pains as an attempt is made to maintain a high level of performance.
General prevention tips
As with any sport, a good warm-up is important to an injury-free soccer experience. Preventing soccer injuries can be little tricky, especially if you are new to soccer. Players should be aware of their physical condition. Even seemingly minor injuries should be treated appropriately. Injuries tend to increase as players fatigue, so adequate rest is essential. Players should also warm-up and stretch prior to any practice or game, and warm-down and stretch afterwards. The most important thing is that you must be properly dressed with soccer uniform and must use comfortable and sweat absorbent soccer jerseys which are advanced wicking fabric technologies that extract moisture from the skin to the fabric’s outer surface where it quickly evaporates, regulating body temperature. However, in this article I will give you a few of tips on what you can do in order to protect yourself better. Now, let’s check out the tips…
• Stretching; focus particularly on the lower body and hips, and don’t forget to stretch your neck gently. You could also stretch in the shower but I would not recommend this as first choice because you could fall and hurt yourself. So be careful if you really want to stretch in the shower
• Passing; Begin with short distance passing, then move gradually into longer distance drives.
• Shooting; Work up from lighter, shorter shots on net to harder shots.
• Sprinting; Include a few short distance sprints.
• Listen to your body; If you feel tired don’t practice. Take a day off instead. This will help you recover and you will also be able to perform better on next practice.
• Proper warm ups; This will raise your body temperature and prepare it for physical activity. By warming up you simply tell your body to get ready for hard physical activity.
• Use proper cleats: Always wear shin guards whether you are playing with your friends or in a regular competition.
It is hard to avoid all type of soccer injuries. Soon or later you will unfortunately get injured. But don’t let an injury discourage you. If you have a bone fracture in your foot for example you will not be able to kick a ball. But you could do exercises to get stronger stomach muscles. Some injuries in soccer are just bad luck and you have to accept it.

Resources:

Soccer Uniform

Soccer Jerseys

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Long before the creation of the hit show and movie Sex and the City, women chose to wear high heels for a wide variety of reasons — even at the expense of their own physical comfort.

Precious Curry,19, says she she can’t live without her heels.

“I have about 30 pairs of high-heeled shoes and I just love them,” she says. “I love shopping for them, trying them on, and most of all, I love buying them. I wear them about five days a week,” she said.”

Curry has yet to experience any problems with her feet, because of her high-heeled wearing fetish, but she says even if she did she would still wear them. “Heels make me feel sexy, and most of the time they finish off my outfit and I like to look good, so I’m going to keep wearing them as much as I can.”

According to podiatrist, Dr Daniel Johnson of the Foot & Ankle Institute, Dean’s Lane, if Curry and other women like her, continue this practice the problems may come.

“It seems that today, even more than before, women are into very high heels, but the problem is that they aren’t just going after high heels, they’ve gone to the extreme with the stilettos, and that’s a problem, because heels, especially the stilettos, can affect your feet and body in many ways,” he said.

The 20-year practicing medical practitioner said that 25 percent of his 3,000 patients, come to him with heel-related problems, and that the medical problems connected to wearing high heels are just as serious as anything else.

“Few people understand how much damage they are doing to their feet when they wear high heels everyday. The first major problem is that wearing these shoes changes your weight distribution and for heavy people this is an obvious issue.

“Naturally, your body weight should be in the middle of your foot where your arch is, meaning that your body weight should always be centered there, but when you put on the heels that puts your weight on the ball of your toes and that will change your posture while giving you knee, hip, and back pain. That’s just one problem. Another is that when you put all your weight forward like that you’ll develop different toe problems like ingrown toe nails, and you can get increased fugal infections,” he said.

Dr. Johnson, said that over time your feet become wider and longer and the natural padding under your heel and forefoot thins due to the wearing to heels.

He further said that years of standing and walking can flatten your arches and stiffen your feet and ankles so when you wear high heels your foot slides forward in the shoe, redistributing your weight, creating unnatural pressure points and throwing your body’s natural alignment out of whack. “And that’s where the problems start,” he said.

“If you frequently wear high heels, you could be setting yourself up for one or more kind of foot problems that include, corns and calluses, toe nail problems, hammer toe, bunions, tight heel cords, even fractures. And no one should want that for themselves because some of these issues can be permanent.”

Dr. Johnson says regular high heel wearers risk tightening and shortening their Achilles tendon, the strong, fibrous cord that connects the calf muscle to the heel bone. “Your Achilles tendon helps you point your foot downward, rise on your toes and push off as you walk, so wearing high heels prevents your heel bones from regularly coming in contact with the ground, which in turn keeps your Achilles tendon from fully stretching. Over time, your Achilles tendons contract to the point that you no longer feel comfortable wearing flat shoes. This can be a prolonged problem, called tight heel cords, that may even require surgery to fix.”

Then there’s the unsightly corns and calluses — thick, hardened layers of skin that develop in areas of friction between the shoe and your foot. “Painful rubbing which occurs from wearing a high heel that slides your foot forward in your shoe or from a too-narrow toe box creates the uncomfortable pressure points and callauses/corns on your foot. And as we know this is no fun to have. But then again you have worse problems like nail fungus and ingrown toenails,” which he said can occur as the result of beds being forced against the front of the shoe by a high heel, Dr. Johnson said that this problem can lead to severe nail fungus and ingrown toenails.

He also says you can develop hammer toes, a deformity in which the toe curls at the middle joint, which occur because toes are forced against the front of your shoe, and an unnatural bending of the toes result. Dr. Johnson says it usually happens when toes are pressed against the top of the toe box of the shoe, causing pain and pressure.”

“Another major problem is stress fractures. These are much more serious a than corns because these are tiny cracks that occur in the bones of your feet. These may result from the pressure high heels place on your forefoot. This can happen at anytime and it’s not a matter of age.”

Foot problems do not happen over night, and he says that people don’t understand that it’s not just their feet t hat are in jeopardy, as high heels have also been linked to overworked or injured leg muscles, osteoarthritis of the knee and low back pain.

He says by wearing high heels daily, you may also be risking injuries to a wide variety of body parts especially if you lose your balance and fall. “That’s why its important to alternate the heights and types of shoes you wear. “It’s important to alternate your footwear, so I suggest wearing heels about four times a week and not all day long because the danger is that heels can either create or worsen current conditions like back pain.”

Shoe-shopping tips to minimize foot problems

* Choose sensible heels. select shoes with low heels — an inch and a half or less — and a wide heel base. Narrow, stiletto-type heels provide little support.

* Check your shoe size. Your feet get longer and wider as you age. You don’t have to have your feet measured every time you go shoe-shopping, but it’s a good idea to recheck your shoe size every few years or so. Stand up when being sized because your feet expand when you step on them.

* Don’t rely on shoe size alone. Gauge proper fit by how the shoes feel when you try them on. Sizes can vary from one manufacturer to another and from one style to another.

* Compare the width of the shoe with the width of your foot. Stand next to the shoe in your bare feet. Which is wider — your foot or the shoe? Avoid shoes that are too narrow for your feet, no matter how much you like them.

* Try on both shoes before buying. Do they both feel comfortable? Many people have one foot that’s larger than the other. select shoes that fit the larger foot. Make sure you have at least a finger’s width between your longest toe and the end of your shoe.

* Shop for shoes late in the afternoon or in the evening. Your feet swell during the day. A shoe that feels fine when you try it on in the morning could feel tight that afternoon.

* There’s no such thing as a “break in” period. Shoes should feel comfortable right away. Don’t buy a pair that you think will fit well after you’ve worn them for a while.

* Pay attention to materials and style. select materials that breathe and allow flexibility, such as leather or nylon mesh. Stay away from shoes with seams across the toe box, which can rub.

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“My shins are killing me after running,” is a common complaint of new runners or runners increasing their mileage or intensity. My daughter Caitlin complained of shin splints after only two weeks of running summer track! It has been estimated that “shin splints” account for approximately 15% of all running injuries and may account for up to 60% of leg pain in runners. Many terms have been used to describe exercise-induced leg pain, including shin splints, medial stress syndrome, tibial stress syndrome, recurrent exercise-induced ischemia, and chronic exertional compartment syndrome. “Shin splints” has been commonly used as an all-encompassing term for many disorders causing lower-leg pain so that’s how I’ll refer to it during this discussion.

So what is a “shin splint”? Shin splints are pain in the lower leg usually caused by a variety of overuse or chronic stress related fatigue syndromes. The root cause of most shin splints is chronic biomechanical imbalances of the lower leg and feet. What does that mean? Muscle imbalance, bad feet, worn-out shoes, or improper training. In Caitlin’s case, she was running too much, too soon, too fast like many new runners and needed better stretching and arch supports.

What can a “shin splint” represent? The underlying pathology of a shin splint can be a fatigue injury of almost ever tissue seen in the lower leg. This can include:
1. stress fractures
2. periostitis (irritation of the covering of the bone also known as medial stress syndrome)
3. Muscle fatigue or fascial herniation (compartment syndrome)
4. Tendonitis
5. Peroneal nerve entrapment
6. popliteal artery entrapment or intermittent claudication (decrease blood flow)
7. spinal radiculopathy (spinal nerve compression causing referred pain).

Wow! That’s a lot of things that can cause shin splints!

While every shin splint injury has its own specific biomechanical causes, most are rooted in tight calf muscles and relative weakness in the front leg muscles. What’s going on is that your tight calves are pulling up on your heel, which in turn pulls the front of your foot down. This puts strain on the muscles in the front of your leg, which unfortunately are not strong enough to resist the pulling. This causes a big pain in the leg! This is very, very common in runners, since running tends to exercise the calf muscles more than those in the front. But fear not, a little rest and a lot of stretching and strengthening will fix you up and possibly make you a better runner, too.

How do we treat them? Early on in the syndrome, shin splints are treated with ice, relative rest (slow down and get off the hills and uneven surfaces), anti-inflammatory like ibuprofen, stretching, and arch supports. Take a good look at your shoes. Upgrade to a better pair matched to your foot type or often just replacing them helps. (More discussion on that topic in a future article).

After we address your shoes and overpronation or underpronation (your foot rolling in or out excessively when you run), then we move on to the muscle imbalances in your lower leg. Your front leg muscles (anterior compartment) are too weak and your calf muscles are too strong and tight. This is easy to remedy but won’t happen overnight. A simple wall stretch for your Achilles tendon many times a day will stretch your calf muscles?) will help. Strengthening the front of your leg can be done by actually putting a small weight (or an athletic sock full of sand) on your foot and lifting it towards your shin. Hold that for a count of ten then relax. Repeat twenty five times. You will be amazed how tired those muscles are!

If your pain persists after two weeks of these simple solutions or is at any time pinpoint or severe in nature, call your podiatrist or sports medicine physician. Stress fractures can creep up on the overzealous new runner and can take 8 to 10 weeks of no running to heal! Shin splints are common in today’s active population. It is important to keep in mind that shin splints, like most running injuries, are basically an overuse injury. Listen to your body and back off when you begin to feel pain.

These are just a few tips to get you on the road to recovery! Run Happy!

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Heel pain, the most common foot complaint, affects millions of people around the world and often occurs as a result of daily activities and exercise. Plantar Fascists is the ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. Other causes which can result in a heel pain can be a stress fracture, tendonitis, arthritis, nerve irritation, or, rarely, a cyst. Due to the fact that a heel pain can be caused due to any of the above-mentioned causes, it is vital to have heel pain properly diagnosed.
This article will concentrate on the causes of heel pain, the symptoms, as well as the most effective treatment methods available nowadays.
Plantar Fasciitis and its development:
As mentioned earlier, Plantar Fasciitis is an ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. The Plantar Fascia is a flat band of fibrous ligaments located under the foot that connects the heel bone to the toes. This dense strip of tissues acts like a bow-string that spans the arch of the foot to give it support.
The Plantar Fascia generally takes the full load of the body when the foot is placed on the ground. Due the force exerted, the Plantar Fascia stretch out, flatten the foot and evenly distribute the weight of the body. Usually the Plantar Fascia is very tough and flexible to withstand forces transmitted during walking or running. However the normal function can be affected by excessive abuse of the feet, over-pronation, old age or being over-weight, because of which the Plantar Fascia exhibits micro tearing, leading to irritation, inflammation, and pain at the junction of the Plantar Fascia and calcaneus or heel bone.
The Heel Spur is a bony growth on the heel, a result of the continuous pulling of the Fascia. This growth triggers pain in the surrounding tissues that get inflamed.
Symptoms of Plantar Fasciitis
The symptoms of Plantar Fasciitis are:
Pain on the bottom of the heel?
Pain that is usually worse upon? arising
Pain that increases over a period of months?
The Plantar Fascia contracts and becomes tight while in rest periods such as sleeping or sitting. However during initial movement or when one suddenly gets up, the Fascia must quickly expand to the rapid application of the weight, thereby resulting in micro-tearing the ligaments and the pain for a few minutes.
Causes of Plantar Fasciitis
Plantar Fasciitis can result due to various factors. Some of the most common ones are:
Faulty structure of the foot. This factor covers both individuals with? overly flat feet or high-arched feet.
Wearing non-supportive or ill-fitting footwear can also lead to this? ailment.
Strenuous, repetitive, and arduous exercises like jumping and running can? be another cause for Plantar Fasciitis.
Another major reason for Plantar Fasciitis can be obesity or pregnancy.?
Achilles tendons and tight calf muscles can also lead to Plantar? Fasciitis.

Other causes for Plantar Fasciitis can be:
Bruises on the bone.?
Excessive pronation (tendency of the foot to roll inward)?
Stress Fractures.?

Diagnosis and treatment of Plantar Fasciitis
The diagnosis of Plantar Fasciitis is not easy and may involve a history of symptoms, physical examination, and other tests. With no real cure for Plantar Fasciitis, steps can be taken to prevent the pain. The Plantar Fasciitis can be treated through numerous traditional or non-surgical remedies such as:
• Ice Packs – This should be applied to the inflamed area.
• Night Splint – The mild stretching caused by night splints help in tensioning the calf muscles and Plantar Fascia.
• Shock wave therapy – Shock wave pulses applied through a special machine helps in relieving the soreness.
• Anti-inflammatory drugs – Ibuprofen drugs help in the relief of heel pain.
• Cortisone injections – The steroid treatment is locally administered in the heel area.
• Orthotic / Orthotic Insole Device – Orthotics realigns the foot and ankle-bones to their natural position and restores the normal foot function that alleviates not only foot problems but also ailments in other parts of the body.
However it is advisable to undergo long-term treatment, which have been found to be quite effective as the Plantar Fascia excessively stretches due to over-pronation (fallen arches) and tightening of the calf muscle and ligaments and the above-mentioned remedial measures assist in relieving heel pain for a short-term only.
Surgery as a means of cure should be the very last resort for the treatment of heel pain and should only be considered when all other conservative treatment has failed. In the surgical intervention the Plantar Fascia is partially released from the bone and any spur removed if found to be present. The pressure on the small nerves that traverse under the Plantar Fascia is released after proper identification of the cause.
Prevention
The state of Plantar Fasciitis is such that no matter what kind of treatment is undertaken, the primary causes that led to it may remain. Overweight being a major contributor of Plantar Fascia, steps should be taken to reach and maintain an ideal weight. Also wearing supportive shoes and using custom orthotic devices go a long way in giving relief from Plantar Fasciitis.
The fact that heel pain affects a large number of people, most people respond to conservative, non-surgical therapy and heal within 6 to 8 weeks and only a minuscule percentage of the affected population go under the knife. The American Orthopaedic Foot and Ankle Society (AOFAS) conducted a two-year national study on treatments of heel pain. The study clearly demonstrated that the best course of cost-effective treatment is a strict regime of using “off the shelf” orthotics (arch supports) and a specific stretching program. The treatment resulted in 90 percent of patients experiencing substantial relief from heel pain symptoms.

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Heel pain, the most common foot complaint, affects millions of people around the world and often occurs as a result of daily activities and exercise. Plantar Fascists is the ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. Other causes which can result in a heel pain can be a stress fracture, tendonitis, arthritis, nerve irritation, or, rarely, a cyst. Due to the fact that a heel pain can be caused due to any of the above-mentioned causes, it is vital to have heel pain properly diagnosed.
This article will concentrate on the causes of heel pain, the symptoms, as well as the most effective treatment methods available nowadays.
Plantar Fasciitis and its development:
As mentioned earlier, Plantar Fasciitis is an ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. The Plantar Fascia is a flat band of fibrous ligaments located under the foot that connects the heel bone to the toes. This dense strip of tissues acts like a bow-string that spans the arch of the foot to give it support.
The Plantar Fascia generally takes the full load of the body when the foot is placed on the ground. Due the force exerted, the Plantar Fascia stretch out, flatten the foot and evenly distribute the weight of the body. Usually the Plantar Fascia is very tough and flexible to withstand forces transmitted during walking or running. However the normal function can be affected by excessive abuse of the feet, over-pronation, old age or being over-weight, because of which the Plantar Fascia exhibits micro tearing, leading to irritation, inflammation, and pain at the junction of the Plantar Fascia and calcaneus or heel bone.
The Heel Spur is a bony growth on the heel, a result of the continuous pulling of the Fascia. This growth triggers pain in the surrounding tissues that get inflamed.
Symptoms of Plantar Fasciitis
The symptoms of Plantar Fasciitis are:
Pain on the bottom of the heel?
Pain that is usually worse upon? arising
Pain that increases over a period of months?
The Plantar Fascia contracts and becomes tight while in rest periods such as sleeping or sitting. However during initial movement or when one suddenly gets up, the Fascia must quickly expand to the rapid application of the weight, thereby resulting in micro-tearing the ligaments and the pain for a few minutes.
Causes of Plantar Fasciitis
Plantar Fasciitis can result due to various factors. Some of the most common ones are:
Faulty structure of the foot. This factor covers both individuals with? overly flat feet or high-arched feet.
Wearing non-supportive or ill-fitting footwear can also lead to this? ailment.
Strenuous, repetitive, and arduous exercises like jumping and running can? be another cause for Plantar Fasciitis.
Another major reason for Plantar Fasciitis can be obesity or pregnancy.?
Achilles tendons and tight calf muscles can also lead to Plantar? Fasciitis.

Other causes for Plantar Fasciitis can be:
Bruises on the bone.?
Excessive pronation (tendency of the foot to roll inward)?
Stress Fractures.?

Diagnosis and treatment of Plantar Fasciitis
The diagnosis of Plantar Fasciitis is not easy and may involve a history of symptoms, physical examination, and other tests. With no real cure for Plantar Fasciitis, steps can be taken to prevent the pain. The Plantar Fasciitis can be treated through numerous traditional or non-surgical remedies such as:
• Ice Packs – This should be applied to the inflamed area.
• Night Splint – The mild stretching caused by night splints help in tensioning the calf muscles and Plantar Fascia.
• Shock wave therapy – Shock wave pulses applied through a special machine helps in relieving the soreness.
• Anti-inflammatory drugs – Ibuprofen drugs help in the relief of heel pain.
• Cortisone injections – The steroid treatment is locally administered in the heel area.
• Orthotic / Orthotic Insole Device – Orthotics realigns the foot and ankle-bones to their natural position and restores the normal foot function that alleviates not only foot problems but also ailments in other parts of the body.
However it is advisable to undergo long-term treatment, which have been found to be quite effective as the Plantar Fascia excessively stretches due to over-pronation (fallen arches) and tightening of the calf muscle and ligaments and the above-mentioned remedial measures assist in relieving heel pain for a short-term only.
Surgery as a means of cure should be the very last resort for the treatment of heel pain and should only be considered when all other conservative treatment has failed. In the surgical intervention the Plantar Fascia is partially released from the bone and any spur removed if found to be present. The pressure on the small nerves that traverse under the Plantar Fascia is released after proper identification of the cause.
Prevention
The state of Plantar Fasciitis is such that no matter what kind of treatment is undertaken, the primary causes that led to it may remain. Overweight being a major contributor of Plantar Fascia, steps should be taken to reach and maintain an ideal weight. Also wearing supportive shoes and using custom orthotic devices go a long way in giving relief from Plantar Fasciitis.
The fact that heel pain affects a large number of people, most people respond to conservative, non-surgical therapy and heal within 6 to 8 weeks and only a minuscule percentage of the affected population go under the knife. The American Orthopaedic Foot and Ankle Society (AOFAS) conducted a two-year national study on treatments of heel pain. The study clearly demonstrated that the best course of cost-effective treatment is a strict regime of using “off the shelf” orthotics (arch supports) and a specific stretching program. The treatment resulted in 90 percent of patients experiencing substantial relief from heel pain symptoms.

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Heel pain, the most common foot complaint, affects millions of people around the world and often occurs as a result of daily activities and exercise. Plantar Fascists is the ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. Other causes which can result in a heel pain can be a stress fracture, tendonitis, arthritis, nerve irritation, or, rarely, a cyst. Due to the fact that a heel pain can be caused due to any of the above-mentioned causes, it is vital to have heel pain properly diagnosed.
This article will concentrate on the causes of heel pain, the symptoms, as well as the most effective treatment methods available nowadays.
Plantar Fasciitis and its development:
As mentioned earlier, Plantar Fasciitis is an ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. The Plantar Fascia is a flat band of fibrous ligaments located under the foot that connects the heel bone to the toes. This dense strip of tissues acts like a bow-string that spans the arch of the foot to give it support.
The Plantar Fascia generally takes the full load of the body when the foot is placed on the ground. Due the force exerted, the Plantar Fascia stretch out, flatten the foot and evenly distribute the weight of the body. Usually the Plantar Fascia is very tough and flexible to withstand forces transmitted during walking or running. However the normal function can be affected by excessive abuse of the feet, over-pronation, old age or being over-weight, because of which the Plantar Fascia exhibits micro tearing, leading to irritation, inflammation, and pain at the junction of the Plantar Fascia and calcaneus or heel bone.
The Heel Spur is a bony growth on the heel, a result of the continuous pulling of the Fascia. This growth triggers pain in the surrounding tissues that get inflamed.
Symptoms of Plantar Fasciitis
The symptoms of Plantar Fasciitis are:
Pain on the bottom of the heel?
Pain that is usually worse upon? arising
Pain that increases over a period of months?
The Plantar Fascia contracts and becomes tight while in rest periods such as sleeping or sitting. However during initial movement or when one suddenly gets up, the Fascia must quickly expand to the rapid application of the weight, thereby resulting in micro-tearing the ligaments and the pain for a few minutes.
Causes of Plantar Fasciitis
Plantar Fasciitis can result due to various factors. Some of the most common ones are:
Faulty structure of the foot. This factor covers both individuals with? overly flat feet or high-arched feet.
Wearing non-supportive or ill-fitting footwear can also lead to this? ailment.
Strenuous, repetitive, and arduous exercises like jumping and running can? be another cause for Plantar Fasciitis.
Another major reason for Plantar Fasciitis can be obesity or pregnancy.?
Achilles tendons and tight calf muscles can also lead to Plantar? Fasciitis.

Other causes for Plantar Fasciitis can be:
Bruises on the bone.?
Excessive pronation (tendency of the foot to roll inward)?
Stress Fractures.?

Diagnosis and treatment of Plantar Fasciitis
The diagnosis of Plantar Fasciitis is not easy and may involve a history of symptoms, physical examination, and other tests. With no real cure for Plantar Fasciitis, steps can be taken to prevent the pain. The Plantar Fasciitis can be treated through numerous traditional or non-surgical remedies such as:
• Ice Packs – This should be applied to the inflamed area.
• Night Splint – The mild stretching caused by night splints help in tensioning the calf muscles and Plantar Fascia.
• Shock wave therapy – Shock wave pulses applied through a special machine helps in relieving the soreness.
• Anti-inflammatory drugs – Ibuprofen drugs help in the relief of heel pain.
• Cortisone injections – The steroid treatment is locally administered in the heel area.
• Orthotic / Orthotic Insole Device – Orthotics realigns the foot and ankle-bones to their natural position and restores the normal foot function that alleviates not only foot problems but also ailments in other parts of the body.
However it is advisable to undergo long-term treatment, which have been found to be quite effective as the Plantar Fascia excessively stretches due to over-pronation (fallen arches) and tightening of the calf muscle and ligaments and the above-mentioned remedial measures assist in relieving heel pain for a short-term only.
Surgery as a means of cure should be the very last resort for the treatment of heel pain and should only be considered when all other conservative treatment has failed. In the surgical intervention the Plantar Fascia is partially released from the bone and any spur removed if found to be present. The pressure on the small nerves that traverse under the Plantar Fascia is released after proper identification of the cause.
Prevention
The state of Plantar Fasciitis is such that no matter what kind of treatment is undertaken, the primary causes that led to it may remain. Overweight being a major contributor of Plantar Fascia, steps should be taken to reach and maintain an ideal weight. Also wearing supportive shoes and using custom orthotic devices go a long way in giving relief from Plantar Fasciitis.
The fact that heel pain affects a large number of people, most people respond to conservative, non-surgical therapy and heal within 6 to 8 weeks and only a minuscule percentage of the affected population go under the knife. The American Orthopaedic Foot and Ankle Society (AOFAS) conducted a two-year national study on treatments of heel pain. The study clearly demonstrated that the best course of cost-effective treatment is a strict regime of using “off the shelf” orthotics (arch supports) and a specific stretching program. The treatment resulted in 90 percent of patients experiencing substantial relief from heel pain symptoms.

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Heel pain, the most common foot complaint, affects millions of people around the world and often occurs as a result of daily activities and exercise. Plantar Fascists is the ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. Other causes which can result in a heel pain can be a stress fracture, tendonitis, arthritis, nerve irritation, or, rarely, a cyst. Due to the fact that a heel pain can be caused due to any of the above-mentioned causes, it is vital to have heel pain properly diagnosed. This article will concentrate on the causes of heel pain, the symptoms, as well as the most effective treatment methods available nowadays. Plantar Fasciitis and its development: As mentioned earlier, Plantar Fasciitis is an ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. The Plantar Fascia is a flat band of fibrous ligaments located under the foot that connects the heel bone to the toes. This dense strip of tissues acts like a bow-string that spans the arch of the foot to give it support. The Plantar Fascia generally takes the full load of the body when the foot is placed on the ground. Due the force exerted, the Plantar Fascia stretch out, flatten the foot and evenly distribute the weight of the body. Usually the Plantar Fascia is very tough and flexible to withstand forces transmitted during walking or running. However the normal function can be affected by excessive abuse of the feet, over-pronation, old age or being over-weight, because of which the Plantar Fascia exhibits micro tearing, leading to irritation, inflammation, and pain at the junction of the Plantar Fascia and calcaneus or heel bone. The Heel Spur is a bony growth on the heel, a result of the continuous pulling of the Fascia. This growth triggers pain in the surrounding tissues that get inflamed. Symptoms of Plantar Fasciitis The symptoms of Plantar Fasciitis are: Pain on the bottom of the heel? Pain that is usually worse upon? arising Pain that increases over a period of months? The Plantar Fascia contracts and becomes tight while in rest periods such as sleeping or sitting. However during initial movement or when one suddenly gets up, the Fascia must quickly expand to the rapid application of the weight, thereby resulting in micro-tearing the ligaments and the pain for a few minutes. Causes of Plantar Fasciitis Plantar Fasciitis can result due to various factors. Some of the most common ones are: Faulty structure of the foot. This factor covers both individuals with? overly flat feet or high-arched feet. Wearing non-supportive or ill-fitting footwear can also lead to this? ailment. Strenuous, repetitive, and arduous exercises like jumping and running can? be another cause for Plantar Fasciitis. Another major reason for Plantar Fasciitis can be obesity or pregnancy.? Achilles tendons and tight calf muscles can also lead to Plantar? Fasciitis. Other causes for Plantar Fasciitis can be: Bruises on the bone.? Excessive pronation (tendency of the foot to roll inward)? Stress Fractures.? Diagnosis and treatment of Plantar Fasciitis The diagnosis of Plantar Fasciitis is not easy and may involve a history of symptoms, physical examination, and other tests. With no real cure for Plantar Fasciitis, steps can be taken to prevent the pain. The Plantar Fasciitis can be treated through numerous traditional or non-surgical remedies such as: • Ice Packs – This should be applied to the inflamed area. • Night Splint – The mild stretching caused by night splints help in tensioning the calf muscles and Plantar Fascia. • Shock wave therapy – Shock wave pulses applied through a special machine helps in relieving the soreness. • Anti-inflammatory drugs – Ibuprofen drugs help in the relief of heel pain. • Cortisone injections – The steroid treatment is locally administered in the heel area. • Orthotic / Orthotic Insole Device – Orthotics realigns the foot and ankle-bones to their natural position and restores the normal foot function that alleviates not only foot problems but also ailments in other parts of the body. However it is advisable to undergo long-term treatment, which have been found to be quite effective as the Plantar Fascia excessively stretches due to over-pronation (fallen arches) and tightening of the calf muscle and ligaments and the above-mentioned remedial measures assist in relieving heel pain for a short-term only. Surgery as a means of cure should be the very last resort for the treatment of heel pain and should only be considered when all other conservative treatment has failed. In the surgical intervention the Plantar Fascia is partially released from the bone and any spur removed if found to be present. The pressure on the small nerves that traverse under the Plantar Fascia is released after proper identification of the cause. Prevention The state of Plantar Fasciitis is such that no matter what kind of treatment is undertaken, the primary causes that led to it may remain. Overweight being a major contributor of Plantar Fascia, steps should be taken to reach and maintain an ideal weight. Also wearing supportive shoes and using custom orthotic devices go a long way in giving relief from Plantar Fasciitis. The fact that heel pain affects a large number of people, most people respond to conservative, non-surgical therapy and heal within 6 to 8 weeks and only a minuscule percentage of the affected population go under the knife. The American Orthopaedic Foot and Ankle Society (AOFAS) conducted a two-year national study on treatments of heel pain. The study clearly demonstrated that the best course of cost-effective treatment is a strict regime of using “off the shelf” orthotics (arch supports) and a specific stretching program. The treatment resulted in 90 percent of patients experiencing substantial relief from heel pain symptoms. Did you find this article useful? 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Cause of Shin Splints

Whether you’re running after a soccer ball, jogging around the neighborhood park or training for a marathon, you’re at risk of running-related injuries. One of the most common injuries is shin splints (medial tibial stress syndrome).Shin splints is a common term used for a half a dozen lower leg problems ranging from nerve irritations to tendonitis to stress fractures.  The most common type that is experienced involves the tearing away of the muscle tissue that attaches to the front of the lower leg. 

Risk Factors of Shin Splints
The first risk factor is overtraining. Evaluate your schedule to determine what training errors you may have made. Mechanically, pronation is most likely to be the culprit. When the foot pronates the medial structures of the leg are stretched and put under stress, this increases the likelihood that they will become injured.
Running in worn-out footwear,Engaging in sports with frequent starts and stops, such as basketball and tennis

A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia).
Anterior compartment syndrome affects the outer side of the front of the leg.

Stress fractures usually produce localized, sharp pain with tenderness 1 or 2 inches below the knee. A stress fracture is likely to occur 2 or 3 weeks into a new training program or after beginning a harder training program.

Symptoms of Shin Splints
Shin splints (an inflammation of tendons and muscles of the shin) is typically brought on by the impact forces of exercise.Shin splints are a common, often seasonal injury that usually occurs when you start to run after a long layoff. They can also result from playing a sport (such as tennis) on a hard surface, changing your style of workout shoes, dramatically increasing workouts, or gaining a substantial amount of weight and then exercising.

Anterior shin splint is due to a muscle or tendon injury (that help to lift the front of the foot) and results in pain and tenderness on the front outside of the leg. Posterior pain (a soreness that radiates along the back and inner side of the lower leg or ankle) is typically caused by stressed muscles that help support and stabilize the arch of the foot.
Stress fractures should be taken seriously, so if you suspect you have one, you should consult a physician before continuing to engage in any exercise or activity.

Treatment of Shin Splints
If pain is severe or you suspect a stress fracture, contact your physician for an examination. After a medical history and examination, he or she may suggest x-rays to detect any minute cracks in the shin – the sign of a stress fracture.

Rest. Avoid activities that cause pain, swelling or discomfort — but don’t give up all physical activity. While you’re healing, try low-impact exercises, such as swimming, bicycling or water running. If your shin pain causes you to limp, consider using crutches until you can walk normally without pain.

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