Plantar fasciitis is an injury to the plantar fascia, which generally involves micro tears, but in extreme cases, the strong fibrous band may rupture. This painful injury severely restricts your activity. It is generally felt when you first put weight on your foot in the morning, at the beginning, and he end of exercise, and when you stand after a period of sitting. You may feel pain in your heel or more towards your arch. It oftentimes feels like a bruise or rock in your shoe.
According to Dr. Eric Chehab at Illinois Bone and Joint Institute, 40- and 50-year-olds who participate in repetitive impact activities are at risk for this injury. Other contributing factors include: insufficient warm up before exercise or exertion, sudden increases in training, tight muscles of the lower leg, wearing improper shoes, standing for long periods of time and excess body weight.
Mild Plantar fasciitis is treated by cutting back or taking time off impact activities, stretching lower leg muscles, and icing. Wearing a night splint to keep the foot in a flexed position and gently massaging the area with a golf ball or frozen water bottle will encourage healing. Once the pain begins to subside, strengthen the tissue by using your toes to gather a dish towel on the floor. According to Chehab, severe cases my require cortisone injections, partial or full surgical release of the plantar fascia and shock wave therapy.
Warm the short, tight muscles of your feet and lower legs before getting out of bed. Flex your toes towards your head and massage your calves. Slip into supportive shoes for the day. Allow for adequate warm up before exercise and focus on stretching after your warm up. Consider wearing non-weight bearing activities to you fitness routine like swimming and yoga. Maintain a healthy body weight to prevent excess pressure on foo muscles. If you have had plantar fasciitis, you will know when to take a few days off, wear your night splint, stretch and ice to keep the foot pan away. It is estimated that 10 percent of the population will get plantar fasciitis, but if you take steps to prevent or treat it promptly, you’ll be able to maintain your active lifestyle.View All Articles