PLANTAR FASCIITIS
What is Plantar Fasciitis?
Plantar fasciitis is a common condition that causes pain in the heel and arch of the foot. It occurs when the plantar fascia, a fibrous band of tissue that supports the arch of the foot, becomes inflamed.
Causes of Plantar Fasciitis
There are several factors that can contribute to the development of plantar fasciitis, including footwear, foot structure, excess weight, and excessive strain or loading on a hard surface. A hard blow or landing on the foot from a high distance can also cause inflammation of the heel membrane.
Symptoms of Plantar Fasciitis
The most common symptom of plantar fasciitis is pain on the sole of the foot, specifically on the inner edge of the heel. The pain is worse when starting to move, such as in the morning, and may decrease over the course of the day or with warming up. Walking barefoot or in shoes with little support can increase the pain.
Care for Plantar Fasciitis
► Rest and avoid activities that aggravate the pain. Allow your foot to heal by avoiding high impact exercises and reducing the amount of time spent on your feet.
► Apply ice to the affected area to reduce inflammation and pain. This can be done several times a day for 15-20 minutes at a time.
► Wear comfortable and supportive shoes that provide good arch support and cushioning. Avoid wearing high heels, flip flops, and shoes with poor arch support.
► Stretching exercises that focus on the plantar fascia, Achilles tendon, and calf muscles can help alleviate pain and promote healing. Consult with a physical therapist or podiatrist for personalized stretching exercises.
► Consider using custom insoles that are designed to provide additional arch support and cushioning. These should be made specifically to your feet for a personalized fit.
