What is Plantar Fasciitis?
- Inflammation of the thick tissue in the bottom of your foot called plantar fascia, which connects your heel bone to your toes, and creates the arch of your foot
- ymptoms: dull or sharp pain in the bottom of the heel with first steps in morning, extended standing or sitting, climbing stairs, after intense activity
What causes Plantar Fasciitis?
Plantar fascia becomes overstretched or overused, possibly due to:
- Flat feet (over-pronation) or high arches
- Long distance running
- Sudden weight gain
- Tight muscle tendon in the back of heel (Achilles tendon)
- Shoes with poor support or soft soles
What to do?
- Perform calf and plantar fascia stretches to reduce tightness
- Possibly wear night splint to stretch plantar fascia while sleeping
- Rest and/or avoid prolonged aggravating activities
- Wear shoes or orthotics that provide support to arch of foot
- Use heel lift to reduce stress on tissues, arch taping/strapping for support
- Apply ice or deep tissue arch massage
- Physical therapy as necessary