What is Plantar fasciitis?
Plantar fasciitis is a condition that involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. The plantar fascia supports the arch of your foot and helps absorb the impact of walking and running.
When the plantar fascia is overstressed or overused, small tears can occur in the tissue, leading to inflammation and pain. This condition is particularly common in individuals who spend long hours on their feet, engage in activities that put stress on the feet (such as running or standing for extended periods), or have certain risk factors like flat feet, high arches, or obesity.
The primary symptom of plantar fasciitis is heel pain, especially when taking the first steps in the morning or after periods of inactivity. The pain may also be more pronounced after prolonged standing or physical activity.
Living with plantar fasciitis can be difficult and painful. However, there are ways to manage the discomfort and reduce the chances of further injury.
Tips for managing your condition and achieving relief
1.) First and foremost, it’s important to understand your condition and limitations. Plantar fasciitis is an inflammation of the fascia along the bottom of the foot and ankle. If you have the condition, you may experience pain or stiffness in the heel, arch, or both. If you experience any pain or discomfort while performing physical activities, it’s important to rest and adjust your activities accordingly.
2.) Next, wear proper and supportive shoes. Plantar fasciitis can be caused by shoes that lack arch support or cushioning. Investing in good, supportive shoes can help alleviate pain and provide the support that your feet need. Wearing corrective orthotics may also help.
3.) In addition, incorporate low-impact exercises into your exercise routine. Low-impact physical activity can help strengthen the muscles and support structures of your feet and reduce pain. Swimming, working out on an elliptical machine, walking, and yoga are all great activities for people living with plantar fasciitis.
4.) Stretching regularly is also beneficial for managing pain. People with plantar fasciitis should aim to stretch the calf and soleus muscles as well as the bottom of the foot every day. Additionally, foot-strengthening exercises with a resistance band can help support the arch and reduce pain.
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If you would like to read more on plantar fasciitis, you can read this article by a famous Mayo Clinic: