plantar fasciitis reliefIs heel pain preventing you from running, jogging or even walking?  Are your first steps in the morning filled with excruciating pain in your heel/arch of the foot?

If these symptoms ring a bell, it could mean something more serious like plantar fasciitis.  Not only is plantar fasciitis one of the the most common forms of heel pain, but it can worsen if you choose to ignore it.  But what exactly is plantar fasciitis? Below I’ve broken down the definition, causes, symptoms and solutions to help with plantar fasciitis relief.

First, HOW does this happen? Everytime your foot strikes the ground, the plantar fascia is stretched- walking barefoot on hard surfaces can be a major contributor of plantar fasciitis, because there is no support under your arch when you walk.

But don’t worry-with proper exercises for plantar fasciitis, recovery can be a short journey!

WHY is it so painful first thing in the morning?
Overnight, the plantar fascia becomes cold and constricted. With that first step out of bed, the plantar fascia is more prone to tearing away from the connection point at the heel bone under the weight of your body. After a few steps, the blood begins to circulate, the fascia becomes warm and more elastic and the pain subsides (somewhat).

Definition: plantar fasciitis is an inflammation caused by excessive stretching of the plantar fascia, the broad band of fibrous tissue which runs along the bottom surface of the foot, attaching at the bottom of the heel bone and extending to the forefoot.  When the plantar fascia is excessively stretched, this can cause plantar fasciitis- and can lead to heel pain, arch pain, and heel spurs. Plantar fasciitis relief can be achieved by understanding the causes, and finding proper solutions.

Causes:

  • Standing for long periods of time
  • Obesity
  • Leg length discrepancy (one leg longer than the other)
  • Unsupportive Shoes
  • Calf tightness
  • Achilles tightness
  • Over-pronation (flat feet)
  • A foot with an unusually high arch
  • Sudden increase in physical activity
  • Excessive weight on the foot, usually attributed to obesity or pregnancy
  • Improperly fitting footwear

    • Solutions:

  • Arch supports to prevent the plantar fascia from stretching
  • Night splints- this keeps the plantar fascia stretched at night, so that first step isn’t so painful.
  • Supportive shoes to walk around the house in. (the orthaheel flip flop makes a great house shoe)
  • Proper stretching combined with exercises for plantar fasciitis can help relieve pain also.

    • If you begin feeling symptoms of heel pain or plantar fasciitis, visit your foot care professional immediately. Catching it early can help put a stop to the pain before it worsens, and speed up plantar fasciitis relief.

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