Plantar fasciitis affects the bottom of the foot, usually the heel, and is caused when the tissue band at the arch of the foot becomes swollen and irritated, according to the American Academy of Orthopaedic Surgeons. The tissue band is known as the plantar fascia and connects the front of the foot to the heel, supporting the arch. There are some strengthening exercises that you can use to treat plantar fasciitis and help reduce pain over time.
Cause
You can suffer from plantar fasciitis for a number of reasons, including excessive physical activity and exercise. Athletes who run, jump and do other repetitive exercises or increase the intensity of their exercise are at higher risk for plantar fasciitis. Arthritis, diabetes, wearing improper footwear and old age are also common causes, adds the Plantar Fasciitis Organization.
Signs and Symptoms
Heel pain tends to be the primary symptom, as well as pain at the arch. Pain tends to be worse in the morning from the fascia tightening up during the night. The Plantar Fasciitis Organization reports that sufferers usually describe the pain as burning, stabbing and aching.
Exercise
Exercise can cause plantar fasciitis, but it can also help to alleviate the pain. The American Academy of Orthopaedic Surgeons advises that stretching your calves and plantar fascia is the most effective way to relieve the pain. Do a simple calf stretch by standing on the edge of a step and lowering your heels down below the step. The Sports Injury Clinic recommends you hold it for at least 15 seconds. You can stretch the fascia by rolling the foot over a round object with increasingly more downward pressure. You may require the help of a physical therapist who can prescribe exercises that address your individual needs. Consult your medical provider before beginning any stretching or exercise treatments.
Other treatments
Other treatments for plantar fasciitis include supportive shoes and orthotics, night splints, physical therapy, rest, ice and anti-inflammatory medications, reports the American Academy of Orthopaedic Surgeons. Most patients will see improvement within a year of simple treatments, and all treatments should be under the instruction and supervision of your medical provider.
Injury prevention
Wearing proper fitting and supportive footwear will go a long way in preventing plantar fasciitis. It is important that the footwear evenly distributes your weight over your entire foot, and you should replace shoes before they wear out, suggests the Plantar Fasciitis Organization. Make sure to stretch your calves and feet before starting exercise, and ease into exercise to avoid stressing the tissue.
