1. Plantar Fasciitis in Simple Terms
A strong band of fibrous tissue (fascia) connects the heel bone with the base of the toes. When this fascia is overworked, the result can be a painful condition in the sole of your foot (plantar) known as plantar fasciitis. Essentially, you have inflamed the fascia, and inflammation translates into pain. You usually feel the pain in your heel, and it is worse in the morning because the fascia tightens up during sleep.
2. Are You Vulnerable?
Women get plantar fasciitis more often than men, as do people who are overweight or have a job that requires a good deal of standing or walking on hard surfaces. However, people who run or walk for exercise can develop the condition, too. A lot of this depends on how much flexibility you have in your calf muscles. Arches that are too high or too low (flat feet) can also cause plantar fasciitis.
3. Now You Feel It, Now You Don't
Plantar fasciitis symptoms start out benignly enough. You may even think you've simply bruised your heel and the pain may get better at times. But after periods of sitting, suddenly the pain returns when you stand. Although the pain is mild at first and does a disappearing act, don't ignore it. See your doctor because the pain can become intense and chronic if left untreated. The pain affects your gait, which in turn can affect your knee, hip and back.
4. Treatment: Worth the Effort
As part of your plantar fasciitis treatment, your doctor will tell you to rest your foot at first. The idea is to rid the fasciitis of inflammation, so the doctor may also instruct you to use ice on the area a few times a day and take a non-steroidal anti-inflammatory drug (NSAID), such as Motrin or Aleve. When using ice, always wrap it in a towel so that the ice pack doesn't come into contact with your skin. Ask your doctor for instructions on how often and for how long to apply ice to the area.
5. Stretch Your Feet
Plantar fasciitis exercise is the best way to keep it from reoccurring. Stretching the sole of your foot and the Achilles tendon is necessary. Exercises range from a simple calf stretch against the wall to using your stairs as a way to stretch the soles of your feet. Your doctor will know best which exercises to begin with. Also try to discover the reason the condition occurred in the first place. If possible, eliminate any sources that could be aggravating the condition.
