Plantar fasciitis is a common foot ailment. 100% or more of our body weight is borne by our feet thousands of times a day when we walk, stand, or run. This can lead to the heel or arch of one or both feet to become inflamed or painful causing a person to avoid normal activities.
The plantar fascia is a fibrous structure on the bottom of our feet providing support and shock absorption. Repetitive use, overload, or abnormal mechanics con lead to injury of the plantar fascia.
Physical therapy utilizes flexibility and strengthening exercises combined with anti-inflammatory treatments to combat plantar fasciitis. Heel cushions, arch supports, or orthotics may be helpful to limit stress on the plantar fascia. Ice 10-15 minutes 2 or 3 times a day can be used to control inflammation or pain.
A common stretch in the treatment of plantar fasciitis is as follows:
Standing, step forward with one foot. Keep both feet facing forward and your heels on the ground. Slowly lean forward keeping your back leg straight. Lean forward until you feel a stretch in the back leg. Hold 30 seconds, repeat 3 times. Do not bounce.
You may also find it helpful to roll a frozen water bottle slowly under your foot, from your toes to your heel and back again, for a few minutes a couple times a day. You can also use a frozen can, a tennis ball, or even a rolling pin.
If your pain and symptoms persist, contact your physician and/or physical therapist.
