Plantar Fasciitis

Are you currently experiencing pain in your heel when walking or weight bearing? Does the pain seem to be the worst when you wake up in the morning? Are you a runner or spend long periods of time a day on your feet?

If you answered yes to these questions you may be suffering from plantar fasciitis. This condition is characterized by pain and inflammation of the thick ligament in your foot called the plantar fascia. The plantar fascia runs along the bottom of the foot connecting your heel bone to your toes. When this ligament is exposed to stress or trauma, tiny microtears will occur that result in pain and inflammation. Causes of plantar fasciitis include prolonged weight bearing, walking on hard surfaces, increased workout levels, high arches, obesity, and improper footwear.

Plantar fasciitis is one of the most common sources of heel pain and it can be easily treated at home. Resting your feet and reducing activities that cause pain in your heel is the best thing you can do to help promote the healing process. Taking pain relievers, such as ibuprofen, and icing the foot can help reduce pain and inflammation as well. Orthotic shoe inserts and night splints are other methods of treatment. The splints are worn overnight to provide a continuous stretch of the plantar fascia and Achilles tendon and heel cups or cushions for shoes are used to provide arch support. Lastly, there are a few exercises you can do at home to help treat plantar fasciitis.

Pain relief: Golf ball massage -while sitting down, roll a golf ball back and forth on the bottom of your foot to massage the muscles and release tension. If a golf ball is too painful, try using a tennis ball instead.
Stretching: Seated Achilles tendon stretch- sitting down with legs out straight, wrap a towel or band around the ball of your foot and pull back to create a stretch throughout your heel and calf muscle. Be sure not to let the legs bend during this exercise. Hold for 30 seconds to 1 minute.
Strengthening: Marble pick-up- using only your toes, pick up marbles with your feet and drop them into a nearby cup. Complete 5 sets with 10-15 marbles.