Tar-something? Facitis?

[tkav1980]

One of my regulars at work plays on a softball league and developed this. I cant remember the name of it but it was confirmed by his doctor. The muscle that runs form your heel to the ball of your foot gets stretched and it causes a lot of pain. Apparrently according to his internet research its common in athletes. He asked me yesterday if there is any exercises i know of or stretches or any other sope of therapy he could do at home to help it heal up or atleast alleviate some of the pain. can anyone help me out with an answer for him?

 

[ScottMcD1]

Plantar fasciitis?

 

[tkav1980]

Yup thats the one.

 

[HardKnox]

He needs to go to the doctor and rule out a heel/bone spur, which will essentially feel the same as plantar fasciitis. I have it and it's usually activated by a period or moment of intense sprinting. Stretching the muscle out several times per day is what is recommended short of surgery. He can stand on stairs and let his heels hang, getting a deep stretch or one can do a runner type stretch, one leg forward and the other leg back with foot flat on the ground, feeling the stretch in the bottom of the foot.

They also sell a foot wheel/roller and it helps alot but there are cheaper methods such as using a tennis ball, or even a soup can, just by rolling his foot back and forth it loosens the tissue and massages it. The foot roller is a much harder material and provides a 'deep' massage and painful I might add, for me at least but it's a viable alternative.

 

[SIR-LOIN]

Yes, one of my orthopedics said I had it. The symptoms were bad pain when standing up, right after I'd been sitting for awhile, especially after sleeping. When I'd stand it would feel almost like I had a nail in my foot, until I stood awhile before walking. I'd have to hold onto something for a few minutes. Not really a quick cure I was told, but may take up to 2 years to get rid of. He gave me a cortisone shot did not help. He said the tendon draws up whenthe foot is relaxed, so stretching helps, and wearing a device that forces the foot to stay at 90 degrees while sleeping, really helped within a few days. After I wore that religiously for a couple of months, and got insoles specifically for plantar facaitis, Mine was almost completely gone. I read also that some people discontinue the treatment after the pain is gone, but should continue for a while after the pain is gone. I had an injury 6 weeks ago and had a cast on my leg that prevented me from wearing the brace, now I feel it coming back.
The 90 degree brace is about $20, the insoles about $10, which is the way to go.