Do you feel pain or stiffness in the bottom of the heel?
Is it worse in the morning when you take your first steps out of bed?
Do you struggle to climb stairs because of the pain?
Does it get worse after walking or running for a long distance?
Plantar fascitis is one of the most common complaints I see. The fascia is the tissue supporting the sole of the foot, supporting the arches and the structural shape of the foot. It can get inflammed when subjected to high pressures. When does this happen? Rapid increase of weight can cause plantar fascitis. For example the last months of pregnancy can increase the pressure on the plantar fascia, causing bouts of fascitis.
Other times, the problem appears after using new footwear for the 1st time and for a long time. And other times as a result of calf tightness.
What to do if you already have the pain?
There is things you can do at home:
- use a frozen bottle or a cold can. Roll your foot over it. It will help stretch the fascia and also decrease the inflammation
- use a tennis ball, a physio spiky ball or a foot roller. Roll your foot gently over. It can be sore, but it will help release the adhesions on the fascia.
- stretch the plantar fascia against a wall. Heel on the floor, toes on the wall and gently pushing down. You will feel the stretch from the bottom of your toes to the heel. Or sitting on your heels like you can see in the photo.
- stretch calves and achilles tendon. When calves and achilles are tight, there is a pulling on the plantar fascia than increases the chances of getting fascitis and pain. You need a healthy achilles and calves in order to recover from your plantar fascitis.
- get treatment in order to assess the biomechanics of your foot and find patterns that might have developed into the injury. That way you can get help to prevent new episodes and speed up the recovery
Stay in touch. Don't go through life in pain!