Causes of Plantar Fasciitis
Plantar fasciitis “PLAN-ter fash-ee-EYE-tus” is heel pain often referred to as jogger’s heel. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.
If you’ve woken up in the morning and find it’s excruciatingly painful to put weight on your foot, and more specifically, your heel — chances are, you’ve got PF.
Plantar Fasciitis Treatments
Here are some easy suggestions to help avoid this painful condition:
- Watch the height of your heel. Shoes with heels, when worn regularly, will shorten the Achilles tendon, heightening your risk for plantar fasciitis. Alternate between heel sized and try to stay away from those stilettos.
- Arch support is key. Flat and unsupportive shoes like flip flops are not doing you any favors, if your shoes are unsupportive you may want to invest in some inserts.
- Make sure the biomechanics of your feet are working well. Chiropractors can identify issues that will come back to bite you later. This is critical if you work on your feet, or are an athlete.
- Massage Therapy. This one is especially important for athletes. If you’re a long distance runner you should be seeing a massage therapist ASAP. Things like built up scar tissue can inhibit your foot’s natural movement, massage therapy can help identify weaknesses and work to strengthen them.
- Go barefoot! Occasionally walking on sand or grass will help strengthen the muscles, tendons and ligaments that support your arches.
- Stretching your feet is vital. Schedule time to regularly stretch your muscles, this includes your feet. Using a towel, a lacross ball, exercise band, or nothing at all, you can increase your range of motion and prevent injuries.