Plantar fasciitis is a type of heel pain caused by inflammation in a thick band of tissue on the bottom of your foot. It frequently develops gradually and recurs until the source of the pain is addressed. Stretching exercises and other strengthening activities can help relieve chronic or recurring plantar fasciitis.
Anatomy
Your plantar fascia is a band of tissue that runs from your heel to your toes and gives your foot its arch. Fasciitis occurs when overuse or overstretching of your fascia triggers inflammation as well as pain, which typically occurs on the bottom of your heel. Potential underlying causes of fasciitis include obesity, tightness in your Achilles tendon, foot arch problems such as high arches or flat feet, rapid weight gain and participation in activities that produce repetitive foot stress, such as long-distance running.
Stretching Exercises
On its FamilyDoctor.org website, the American Academy of Family Physicians recommends a plantar fascia stretch to help relieve the pain associated with plantar fasciitis. To begin this stretch, stand facing a wall with your affected leg a little behind your other leg. With your hands against the wall and your heels flat, bend slowly at your knees until you feel the stretch in your lower leg. Hold the stretch for roughly 10 to 15 seconds, and repeat the stretch six to eight times. You can also use a similar exercise that stretches your calf muscle.
Other Activities
You can also ease the symptoms of plantar fasciitis with exercises called heel raises, which require you to stand on your toes while raising you heels as high as possible in a controlled manner. In addition, you can strengthen your foot by placing a towel on the floor, grasping it with your toes and lifting slightly, as if you were going to raise the towel in the air. If you regularly walk or run for long distances, you may need to reduce the amount of time you devote to those activities.
Additional Treatments
The American Academy of Orthopaedic Surgeons lists additional components of treatment for plantar fasciitis that include resting, applying ice to your affected foot and using nonsteroidal anti-inflammatory medications or cortisone injections. Your doctor may also recommend use of shoes with cushioning soles or special supportive inserts called orthotics, as well as formal physical therapy or special splints that stretch your plantar fascia while you sleep. If you don't gain sufficient relief from exercise or these other forms of treatment, you may need to undergo surgery on either your plantar fascia or your calf muscle.
Considerations
Successful treatment of plantar fasciitis can take anywhere from a few months to two years, MedlinePlus notes. You'll typically see a significant treatment benefit in roughly nine months. In most cases, individuals who require surgery see a significant reduction in their plantar fasciitis symptoms.
