Plantar Fasciitis - What is it and What to do About it

Mon, 02/07/2011 - 16:14 | by dstakoe

Plantar Fasciitis (PF) is the inflamation of the plantar fascia, a ligament on the bottom of the foot that supports the bones of the foot.  This can be a very painful

condition which can include these symptoms:

  • pain and tenderness in the bottom of the heel;
  • pain at its worst (sharpest) first thing in the morning;
  • pain that progresses into a dull ache by the end of the day;
  • possible mild swelling;
  • heel pain after walking or standing for a long time;
  • pain that develops gradually;
  • pain that affects only one foot;
  • difficulty bending the toes towards the shin (called “dorsiflexion” of the foot)

Several causes may be the factor of PF, ranging from athletes who run long distances, to excessive pronation of your feet (your feet roll inwards when you walk), to being overweight or experiencing sudden weight gain such as pregnancy.

Treatment of PF should first be to eliminate the activity that caused the inflammation.  You should:

  • change your exercise routines to reduce stress on the plantar fascia;
  • rest, elevate and ice your foot repeatedly during the initial stages of treatment;
  • avoid running and walking, instead doing such activities as swimming and cycling;
  • consider a course of over-the-counter anti-inflammatory medicines such as aspirin and ibuprofen to help reduce pain and discomfort, although you must seek medical advice prior to taking any medication.

After completing the initial rest and recovery stage, you should adopt a holistic approach to treatment, attacking the injury from multiple angles.  These include:

  • massage for the plantar fascia;
  • learning and regularly practicing proper stretches for the foot and calf muscles (especially before putting any weight on your foot (feet) each morning;
  • wearing special plantar fasciitis shoes that protect and support the plantar fascia (and wearing even when getting out of bed at night);
  • buying shoe orthotics to cushion the plantar fascia;
  • wearing plantar fascitis night splints;
  • wearing a plantar fasciitis sock; and
  • taping the plantar fascia

PF can last 6-18 months or longer without proper treatment.  Always seek medical advice to determine the best course of treatment for you.