Plantar Fasciitis (sometimes known as calcaneal fasciitis or can be mistaken for Heel spur)

Symptoms:

Pain at the base of the heel, causing string like pulls towards the ball of the foot. Especially tender when palpating at the heel.

Pain is usually along the inside of the foot. ( can be outside as well) aggravated by running or walking. Made worse by running on pavement. Worse in the morning, when getting out of bed.

Treatment:

Ice with orange juice can – rolling foot back & forth for 15 mins every hour
Massage from the base of the heel into the ball of the foot.( best done by a therapist) Tape plantar fascia – (ask your friendly therapist).

Stretches – by lengthening the plantar fascia and calf muscle & use a night splint Heel raises Orthotics in day shoes. Assess need for new running shoes.

• Squash Injuries Advice Sheet

• Running Injuries Advice Sheet

• Ski Injuries Advice Sheet

Shin Splints/ Stress Fracture of the Tibial Bone.

The former is the tearing away of the anterior tibialis muscle from the fascia onto the tibia. A stress fracture is usually only diagnosed by bone scan and it is the minute fracture of cortical bone

Symptoms:
Pain usually caused by increased training. Tenderness is at the front of the leg and about 1/3 up from the ankle between the tibia and fibula (a space between the muscles). Pain is aggravated with impact.

Treatment:

Ice – with ice-lolly along front of tibia. If pain increases with icing, then this may be a stress fracture. (See your doctor) Reduce training intensity. Cross train – bike & swim. Do isometric contractions using a theraband.