Do you ever wake up with heel pain and that first step in the morning is excruciating? You may be suffering from Plantar Fasciitis.
Plantar fasciitis is inflammation of the connective tissue that stretches from the heel to the toes spanning the arch of the foot. It is caused by overuse which creates an inflammatory thickening or degeneration of the tissue.
Plantar fasciitis is more common in runners and individuals who stand most of their day. In addition, people who are overweight and those who wear shoes with inadequate support have an increased risk of plantar fasciitis. Other contributing factors are high arched or flat feet and over pronating(feet rolling inward).
There are a few simple things you can do to treat plantar fasciitis and avoid extended heel pain.
- Wear comfortable shoes with a supportive arch. Get a new pair of shoes.
- Give your feet a rest. Avoid activities which increase pain. Decrease long runs and take breaks if standing on hard surfaces.
- To reduce pain and swelling try putting ice on your heel and take and over-the- counter pain reliever like ibuprofen.
- Perform Calf, Arch and Toe stretches and strengthening daily. See examples of some exercises below to try.
- If pain persists see our staff at The Center for Health and Sports Medicine for evaluation and treatment.
Foam Roll Calves and use golf ball/lacrosse ball/bottle to roll out arch.
Calf Roam Roll- For a video click here