Do you have a pain on the underside of your foot towards the heel? Is this pain more pronounced in the morning, or after long periods of inactivity? It is possible that you have plantar fasciitis.
What is it?
The plantar fascia is a thick, fibrous band of tissue which extends from the heel to the base of the toes on the underside of the foot. Due to its position, it takes a great deal of strain. Plantar fasciitis is when this tissue is damaged, the common area to be damaged is close to the heel.
Damage may be caused in several ways:
- Running on hard ground and uphill training.
- Wearing worn out trainers which give no support.
- Sports or activities which involve running and jumping.
- Spending long periods of time standing.
- A sudden stretching of the underside of the foot, especially after a period of no activity.
- Being overweight puts pressure on the arches of the foot. The plantar fascii help to maintain the arch.
- Having flat feet or high arches
- During pregnancy, weight gain adds pressure to the feet, and a change in hormones loosens the ligaments and leads to flat feet.
How to help/treat/prevent
There are several ways to combat this condition and help it return.
- Rest as much as possible
- Elevate foot/feet
- Lose weight
- If you are a runner, try to run on softer surfaces when possible, and make sure that your shoes are supportive.
- Use ice to reduce inflammation and pain.
- Click HERE to access stretches to help ease the pain and prevent a recurrence.
- FINALLY, MASSAGE. A deep tissue massage will target and release any scar tissue and tension in the fascia, Achilles and calf muscles. Targeted stretches will be carried out, and assessment made of other structures in the body to ensure no other problems have developed.
Further and additional information can be found at the following :