What Is Plantar Fasciitis?
Plantar fasciitis is a condition causing heel pain. The plantar fascia is a thick band of tissue connecting the heel to the ball of the foot, which supports the arch of the foot. This band of tissue can become inflamed or tear, which will cause you to experience pain when you put weight on your foot. The pain can be felt at the heel, or along the arch and ball of the foot.
Plantar fasciitis is a very common foot condition that can be caused by:
– Activity that requires prolonged standing or other weight-bearing activity.
– Increase in length or level of activity. For example, beginning a new running program or taking a new job that requires more standing and walking than you are used to.
– Increase in body weight.
– Flat feet
– It occurs most frequently to people in their 40s but can occur in all age groups
How Do I Prevent Plantar Fasciitis?
Tips for preventing plantar fasciitis include choosing shoes with good arch support, replacing your shoes regularly, using a thick mat if your job requires you to stand the majority of the day. You can also be sure to warm-up before workouts and gradually build intensity and duration of your exercises when starting a new workout program. Before and after running or walking, be sure to stretch your calves and feet. It would also be great to be sure you maintain a healthy body weight, as added weight can cause strain on the plantar fascia.
How Do I Know If I Have It?
The most obvious sign is a stabbing pain in the underside of the heel, or a sensation of tightness or tenderness along the arch of the foot. Pain will usually occur in the morning, when taking the first step of the day out of bed. Pain can also occur when standing for a long period of time, when standing up after sitting for a while, after weight-bearing activity such as running, or when walking barefoot on hard surfaces. Pain may begin to subside during the day but will usually return at the end of the day due to strain or weight on the foot.
How Do I Recover From Plantar Fasciitis?
It can be quite inconvenient to have to deal with such pain, as it can seriously impact your day-to-day activity. The best way to know for sure if you do, indeed, have plantar fasciitis is to let a physical therapist evaluate your pain. Once diagnosed a physical therapist can put together a treatment program that will put on the road to recovery. Your program may include stretching exercises, a night time splint, selecting proper footwear or shoe inserts, applying ice to decrease inflammation or even taping of the foot to provide you with some short term relief.
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