What is Plantar Fasciitis?
Inflammation of the plantar fascia which is a thick, fibrous band of tissue in the bottom of the foot which runs from the heel to the base of the toes. The symptom(s) you may feel is pain and local tenderness beginning at the heel and radiating to the arch, heel pain on the first couple of steps of the day, and/or pain at the beginning of a run but better at the end of the run.
Causes?
There are several things that can cause this condition. The following would/could contribute to the injury:
- Inflexible calf muscles
- A tight Achilles tendon,
- Uncorrected overpronation
- Overtraining
- Hard surfaces for training
- High arches
Treatment
In order to combat the pain and train properly, treating the cause of the problem is important, just like any other injury. The following can be tried one at a time to find the true culprit!
- Ice massage
- Custom orthotics and/or running shoes fit for your foot
- Stretching the calf
- Wearing a night splint ( I love the Strassburg Sock for this one instead of a bulky boot)
Exercises for Plantar Fasciitis
- Roll a golf ball or frozen 20oz water bottle before bed on bottom of foot for 20-30 seconds, 3 reps – I like placing mine in freezer to make it cold for the inflammation
- Stretch the bottom of the foot 20-30 seconds, 3-4 reps each morning and evening
Healthy, Fit, & Busy - OH MY 