The plantar fascia is a band of thick and fibrous tissue similar to a ligament that attaches to the heel along the bottom of the foot. When the tissue becomes inflamed, causing pain in the foot and heel, it is called plantar fasciitis, Mayo Clinic reports. Anyone can develop plantar fasciitis, but it most commonly affects people who are obese, people with foot arch problems and certain athletes, particularly distance runners and ballet dancers.
Symptoms of Plantar Fasciitis
Plantar fasciitis causes foot pain that typically is felt along the bottom of the heel or the arch of the foot. The pain often is worse at the beginning of the day and may subside once you begin walking around, Cedars-Sinai Medical Center reports. In some cases, the pain can be sharp or radiate upward toward the ankle and you may also develop swelling in the foot.
Plantar Fasciitis and Exercise
Exercise can cause plantar fasciitis and worsen the condition once symptoms develop. Once the pain develops, you'll need to rest and limit weight-bearing activities. You can continue to exercise regularly, but you should scale back the number of miles you walk or run, Mayo Clinic reports. If you find your normal routine too painful, try switching to activities such as swimming or biking until you can resume your normal workouts.
Treatment
If you develop plantar fasciitis, you need to treat it to prevent the plantar fascia from pulling away from the heel bone. If this occurs, you can develop a bone spur on the heel, which can worsen the pain and discomfort, Cedars-Sinai reports. Once symptoms develop, you can ice the affected foot for 15 to 20 minutes twice a day and take anti-inflammatory medicine to help control the discomfort. If the pain is severe, you doctor can prescribe a stronger pain reliever or give you steroid injections. You can also put heel inserts in your shoes to cushion your foot when you are walking around. Most people respond well to treatment within about one year, but in severe cases, or in those who do not respond to treatment, surgery may be needed to repair the damage.
Prevention
You can take steps to prevent the plantar fascia from becoming inflamed and painful. The most effective way is to make sure your ankle remains strong and flexible, MedlinePlus reports. If you're an athlete, make sure to replace your shoes when they wear out. In general, runners should buy new shoes every 500 miles, Mayo Clinic reports. You should also wear properly fitting shoes and avoid high heels and walking around barefoot. Shoe inserts called orthotics also can help.
