Plantar Fascitis:

Do you have plantar fascitis and not even know it?  Do you really even know what plantar fascitis is?  Read on to see if you have plantar fascitis and what plantar fascitis treatments are available to you.

Plantar Fasciits is the inflammation of a band of fibrous tissue at the bottom of your foot. Aching or sharp pain usually occurs on the inside arches of your foot, and/or sometimes is focused around the bottom aspect of the heel bone. Stretching pain is usually most prominent upon the first step in morning, and usually feels worse the day after bouts of increased running mileage….More at Plantar Fasciitis: What causes it and what you can do about it – (blog)

What Causes Plantar Fascitis?

Most of the time the foot pain experienced by plantar fascitis, a type of tendonitis, is caused by excessive weight bearing on the foot or increased mileage from too much running.  It may also be caused by improper foot wear.

Treatment for Plantar Fascitis:

Here are a few simple things you can do to relieve the pain associated with plantar fascitis and, over time, could eliminate this type of tendonitis all together.

  1. Proper footwear – this is the easiest way to relieve foot pain. Buy the proper footwear for the acitivity.  Shoes with arch supports are best or you could purchase over-the-counter arch supports
  2. Stretch, stretch…massage the bottom of your foot with a tennis ball to soften up the tissue prior to standing up.  Roll the tennis ball down the calves as well as this has a direct bearing on plantar fascitis.
  3. Manual therapy by a physical therapist can help with softening up fibrotic tissue and reduce inflammation of the fascia. ASTYM is a very popular approach with excellent results. It may be uncomfortable at first, but effects and relief are felt immediately. Over-pronation is sometimes a culprit to plantar fascia, which can be corrected by changing the landing angles of the foot and knee in walking and running – strengthening the gluteus muscles would help correct this loading angle. Physical Therapy for plantar fasciitis need not be a long stint of rehab – 4 weeks is the usual timeframe of PT needed….More at Plantar Fasciitis: What causes it and what you can do about it – (blog)
  4. Wear a soft splint at night which will align the toes and keep them from pointing downward. This may relieve the foot pain.
  5. Visit a podiatrist. You  may need to have a cortisone injection administered at the site of pain or the podiatrist might even suggest surgical options if the plantar fascitis is really bad.