Relieve your Plantar Fascitis Pain

Plantar fascitis (sometimes spelled plantar fasciitis) is characterized by stiffness and inflammation of the main fascia or fibrous connective [ligament-like] tissue on the bottom of the foot. It is occasionally associated with a bone spur on the heel and that is why this condition is sometimes also referred to as heel spur syndrome. Occasionally there may be a partial or complete tear of the fascia of the bottom of the foot. Bone spurs themselves usually do not cause symptoms.

Common Signs and Symptoms

•Pain in the sole of the foot, mostly under the heel bone, with standing or walking
•Noticeable pain with the first steps getting out of bed in the morning or after sitting

Causes of Plantar Fascitis

•Stress or injury to the heel tissues leading to inflammation and calcification of the fascia of the foot

•Irritation of a small nerve that runs under the foot where the main fascia attaches to the heel bone

•Tight calf muscles or flat feet

•Shoes or sandals that are poorly fitted, have inadequate arch supports, or have soles that are too stiff, or have rigid arch supports (orthotics)

•Activities that require sudden turns or stops

Risk Increases With:

•Sports, including running or jogging, and sudden stops or changes in direction
•Prolonged standing
•Poor physical conditioning (strength and flexibility)
•Inadequate warm-up before practice or play
•Obesity
•Flat feet

Preventive Measures:

•Appropriately warm up and stretch before practice or competition

•Maintain calf, ankle, and foot flexibility

•Develop Strength and endurance

•Maintain Ideal body weight

•Avoid activities that put a constant strain on the foot.

•Wear appropriate shoes with a rubber heel cushion and good arches

•Cushioned arch supports

Quick Treatment Tips:

Plantar Fascitis Exercise Video

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