Tip from the Paddle Doc: How to Prevent Plantar Fasciitis
What is plantar fasciitis?
More than two million Americans are treated for plantar fasciitis each year. Common among platform tennis players due to frequent jumping and quick starts during play, it is an overuse injury of the plantar fascia, the connective tissue between your heel bone and toes. Symptoms include sharp, "stepping on glass" pain on the bottom of your foot and on the inside of your heel; some swelling on the inside of your heel; and pain that is usually worse first thing in the morning.
Prevention
According to Dr. Johnny Lin, a foot and ankle surgeon at Midwest Orthopaedics at Rush, plantar fasciitis can be avoided by taking these precautions:
1. Perform a complete warm-up (see below) before play and cool down afterwards - approximately 10 to 15 minutes.
2. Use correct form when stretching the foot and calf muscles.
3. Wear well-fitting tennis shoes with a firm heel cap and adequate arch support.
4. Wear proper shoes during off-court training. Avoid unstable, light shoes or high heels. A sudden decrease in heel height can increase the potential for heel injury if a player’s tendons and muscles lack flexibility.
5. Don’t throw out old shoes immediately. Break in new shoes gradually and walk around in them for a day or two to break them in.
6. Strengthen the muscles around the ankle. (see below)
Stretching and Strengthening
1. Stretch your foot muscles by kneeling on one knee. Grab the toes of the opposite foot with one hand and pull your toes as far backwards as possible. Feel the stretch in the bottom of your foot. Perform for 10-15 seconds and repeat three times. Stretch your long calf muscle by taking one step forward and rest your hands on a chair or the paddle screen. Your opposite knee is kept straight. Shift the weight of the back (straight) leg to the front leg and press the heel of the back leg firmly into the ground. Feel the stretch high in the calf. Hold for 15 to 20 seconds and repeat three times.
2. Stretch your short calf muscles by staring from the same position as above. Bend the knee of your back leg, while keeping the heel on the floor. Feel the stretch in your low calf. Hold the stretch for 15 to 20 seconds and repeat three times.
3. Strengthen your foot muscles by sitting in a chair. Write the alphabet in the air with each foot. Try folding a towel on the ground by just using your toes.
Treatment
Non-surgical Treatment Options
Your doctor may make these suggestions:
· Use physical therapy to stretch and strengthen your muscles
· Wear an immobilizing boot during the day and/or a night splint at night
· Lose weight so the feet have less weight to support
· Buy supportive, low-heeled shoes as opposed to flip-flops and high heels
· Wear orthotics for added cushion
· Switch from weight-bearing to non-weight-bearing exercises
· Use ice to minimize inflammation and elevate the feet to enhance blood flow
· Use non-steroid anti-inflammatory drugs (NSAIDs) such as ibuprofen to ease the pain
· Get a corticosteroid shot to reduce swelling and pain
· Consider shock-wave therapy to stimulate healing
Surgical Treatment Options
The foot and ankle doctors at Midwest Orthopaedics at Rush rarely use surgery to treat plantar fasciitis.However, surgery may be indicated ifyou havetried all other conservative methods, participated in daily stretching and exercises andhavehad symptoms for more thansix to nine months.
The most common surgical procedure, a fascia release (or partial release),is done througha small incision on the heel below the ankle bone.During surgery, the plantar fascia ligament is partially cut to relieve tension in the tissue. In other cases, a procedure can be done on the calf muscle to surgically create more range of motion which then allows the plantar fascia to heal on its own.This has a potentially shorter recovery time and is the preferred technique in certain situations.
As team doctors for the Chicago Bulls, Chicago White Sox, Chicago Fire Soccer Club, Chicago Steel Hockey, Windy City Bulls and now Chicago Platform Tennis, MOR physicians are experts in treating sports overuse injuries, including plantar fasciitis. To make an appointment with Dr. Johnny Lin or any other MOR foot and ankle physician, call the platform tennis injury appointment line at: 855-603-4141.