Health News

Plantar What?

Got heel pain? You’re not alone—it’s common among runners. We asked Dr. Joanne Halbrecht, an orthopedic surgeon at the Boulder Institute of Sports Medicine, to give us the lowdown on plantar fasciitis.

The plantar fascia is a band of tissue that supports the arch of the foot. Plantar fasciitis is characterized by inflammation and pain at the attachment of the plantar fascia to the heel bone. Runners with excessive foot pronation or a tight Achilles tendon or who use worn-down running shoes are common victims of plantar fasciitis. If you recently increased your mileage, you are also at risk for a stress fracture of the heel bone.

Typically, those with plantar fasciitis experience the initial shot of pain with their first step out of bed in the morning. Often as the day goes on, the pain gets better, but it can be aggravated by walking on hard surfaces like concrete or tile and by impact activities like running and hiking.

The quickest and easiest way to treat plantar fasciitis is immediately—if you’ve had symptoms for six weeks or less. Treatment includes Achilles stretches before getting out of bed in the morning, always wearing supportive shoes when walking (even around the house), avoiding flat shoes such as flip-flops, having a rubber or silicone heel pad in all your shoes, and avoiding activities that cause pain, such as running.

You should also get a medical evaluation to rule out a more serious diagnosis such as stress fracture of the heel bone. If symptoms have been present for a prolonged period of time, you may need physical therapy or a steroid injection. (Surgery is rarely necessary.)

Extracorporeal shock wave therapy (ESWT) offers an alternative to surgery. With the same technology that’s used to break up kidney stones, ESWT treats the area of pain with shock waves to increase blood flow and allow the body to heal naturally.

Kid's Corner

Pack 'em up!

Having kids shouldn’t squash your wanderlust. Sure, you might have to trade your trek around Annapurna for a week at the beach—but why not swap Tampa for Thailand? “New experiences can build more open, tolerant, and flexible attitudes in children,” says Maureen Wheeler, co-founder and director of Lonely Planet. Plus, she says, kids are the ultimate icebreakers. As little ambassadors, they provide parents unusual access to local cultures. “People love children,” says Maureen, “and since parenthood is universal, it’s easy to strike up a conversation.” Here are some of Maureen’s tips for tackling travel together—whether you hop time zones or pitch a tent an hour from home.

When in Rome. Ask local women about views on nursing in public and safe places to nurse.

Pack light. Ditch the heavy gear like strollers and cribs and pack only a child carrier—but bring a car seat if traveling where they aren’t mandatory.

Don’t experiment. If you’ve never camped out or traveled abroad, try a trial run without the kids. If the unknown makes you anxious, it can be contagious.

Get documented. Traveling abroad solo with your kids? Contact your local passport office (www.iafdb.travel.state.gov) to inquire if you’ll need a notarized letter of consent from the other parent.

Chill out. For every day of serious wandering you do, rest and play for a day. Expect less. Kids might not love a place like you do. “Don’t try to direct their experience,” says Maureen. “Let them create their own memories.”

Keep clean. No matter what age, bring wet wipes and antibacterial gel for your hands.

Be strong. Even if you don’t feel it, always act confident. Nervous or anxious parents can create insecure kids.

The first 24 hours. The hotel should be booked and easy to get to from the airport or train station. Don’t try to see everything on the first day. Instead hang out, get acclimated, and find something simple to enjoy like a playground, a pool, or the local market.
—Christine Fennessy