Plantar Fasciitis
What is plantar fasciits?
Plantar fasciitis is inflammation of the plantar fascia, which is a band of connective tissue that spans from the heel bone to the toes and supports the foot's arch. It is the most common cause of heel pain. Plantar fasciitis occurs when the plantar fascia is overused or overstretched and normally is a unilateral injury, meaning it typically affects one foot at a time.
Symptoms
- Heel pain
- Pain in the arch of the foot
- Stiffness in the bottom of the foot
- Swelling around the heel
- Tightness in the Achilles tendon
- Pain can be a dull, constant ache or a sharp, stabbing pain when pressure is put on the heel
- Pain typically fades with exercise/movement
When to see a doctor
- Pain in the heel or foot that persists despite rest
- Symptoms do not improve with two weeks of treatment
Prevention
- Proper rest after intense physical activity
- Wear supportive shoes
- Replace running shoes after 250-500 miles of use or every 6-9 months
- Stretch before and after exercise
- Heel riase
- Seated plantar fascia stretch
- Wall facing calf stretch
- Standing or seated toe towel scrunches
- Plantar fascia massage using a frozen water bottle or small ball
Recovery
- Rest
- Ice
- NSAIDs (like ibuprofen) to reduce inflammation