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Plantar fasciitis is an inflammation, tear or excessive stretching of
the plantar fascia of the foot. The fascia is a fibrous band of tissue that runs
the length of the bottom of the foot and attaches to the heel and to the
base of the toes.
Some possible causes of plantar fasciitis is overpronation of the foot, long distance running, aging, and weight gain.
These factors place extra stress on the area of the plantar fascia. Bone spurs
(calcium deposits) can occur where the fascia is torn from the bone.
Symptoms of Plantar Fasciitis: pain on the heel where the plantar
fascia attachesthe pain is usually worse in the
morning due to the fascia having time to contractusually the first steps
out of bed are the most painful until the fascia has time to stretch out
Recommended Treatment for Plantar Fasciitis: R.I.C.E. - Rest, Ice, Compression, Elevation
Decrease activity
Wear a night splint
to help keep the fascia stretchedAvoid downhill and hard surface running like
cement
Apply Ice for 10-15 minutes after workout and throughout the day (make sure
you do not give your self ice burn) Massage - you can roll your foot over a
tennis ball (for example)Properly stretch the calf muscleDecrease pronation problems with
proper shoes and orthotics
Wear arch supports
As with any orthopedic injury, please always
consultation with a sports medicine professional
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