What is Plantar Fasciitis?
Do you suffer from heel pain? Is the pain worse in the morning and improve throughout the day? You may be suffering from Plantar Fasciitis. Plantar Fasciitis is a repetitive strain injury that causes tiny tears in the ligament/fascia by overuse of the foot in either running, walking, or standing activities. It’s an inflammation or irritation of the thick band of tissue (fascia/ligament) that connects the heel bone to the toe bones on the bottom of your foot. This fascia helps support the arch of your foot and can be very debilitating if experiencing a flare up.
- People with high arches or flat feet are more prone.
- wearing poor fitting shoes or old shoes without proper support.
- people who stand, walk, or run for long periods at a time without proper stretching or occupations that require you to stay on your feet.
- Tight calf muscles.
- heel pain or foot arch pain when you stand, walk, or run.
- pain is worse in the morning and improves throughout the day.
- Swelling of the foot.
- Rest if you have an flare up and do not stand walk, or run on hard surfaces.
- Apply ice for 20min after repetitive impact exercise or sports
- wear shoes with adequate arch support & cushioned heel.
- orthotics may be recommended by a physical therapist or doctor to help improve the positioning of your foot.
- avoid long periods of standing.
- Daily Stretching of the calf muscles and toes.
- Strengthening of the lower leg musculature.
- avoid walking barefoot.
- avoid long period of standing.
- get new shoes.
- night splints may be recommended to help stretch the calf and foot while sleeping.
- if still painful, your doctor might suggest steroid injections into the heel