What is plantar Fascia?
The foot is made up of 26 bones, with many strong tissues holding them together. The plantar fascia is a thick tissue that connects the heel bone (calcaneus) to the base of the toes on the bottom of the foot, looks like a series of fat rubber bands. The plantar fascia supports the arch of the foot and becomes stretched or tensed when we step on the ground or move foot off the ground.
Symptoms of plantar fasciitis
- Pain and difficulty completing activities that involve putting pressure on the feet (standing/walking)
- The stress of overuse, or overused shoes, improper weight bearing on foot can cause tiny tears in fascia
- Morning pain is the hallmark of plantar fasciitis (taking that first step causes sudden strain on the bottom of the foot; pain eases after taking few steps)
- Prolonged resting/sitting increases pain.
Causes of Plantar fascia
- Starting a new fitness program
- Standing for long periods of time
- Tight calf muscles
- Being overweight
- High arch or flat foot
- Wearing worn running shoes
- Running on hard surfaces
- Wearing high heels all day
- Long-distance runner
Treatment:
- At the first sign of soreness, massage (roll a tennis/golf ball under your foot) and apply ice (roll a frozen bottle of water under your foot).
- Shoes you wear on your feet when you're not running make a difference.
- Arch support is the key, and walking around barefoot or in flimsy shoes can delay recovery.
- Physical therapy is an important part of treatment for plantar fasciitis. It can help stretch your plantar fascia and Achilles tendons. A physical therapist can also show you exercises to strengthen your lower leg muscles, helping to stabilize your walk and lessen the workload on your plantar fascia
Stretches:
- Achilles Tendon Stretch: Stand with your affected foot behind your healthy one. Point the toes of the back foot toward the heel of the front foot, and lean into a wall. Bend the front knee and keep the back knee straight, heel firmly planted on the floor. Hold for a count of 10.
- Plantar Fascia Stretch: Sit down, and place the affected foot across your knee. Using the hand on your affected side, pull your toes back toward your shin until you feel a stretch in your arch. Run your thumb along your foot--you should feel tension. Hold for a count of 10.
During the Treatment:
While you are recovering from plantar fasciitis, you may need to change your activities and complete a home program that your physical therapist creates for you. Chronic plantar fasciitis, if left untreated, can lead to changes in the way a person walks, possibly resulting in pain in other joints such as the knee or the back.
