I have been seeing a few clients recently with Plantar Fasciitis. I am sure there are a lot more suffers out there. So I thought I would give you some insight into the condition.
What is Plantar Fasciitis ?
It is a chronic inflammation of the tissue that is on the sole (plantar) side of your foot. The Plantar fascia is a thick band of tissue that connects to the the heel bone and fans out toward the bones of your toes. It acts both as a shock absorber and a bowstring to support the arch of the foot.
It is quite a common condition and is frequently associated ,but not always, with people who participate in sporting activities that involve running. Although it can occur at any age ,it is something most seen on the 40-70 age bracket
Other associated causes or contributing factors are :
People who spend a lot of time on their feet.
If you have begun walking hiking /running when you may not be used to or perhaps have been particularly sedentary previously
Wearing of footwear with poor cushioning or poor arch support
If you are overweight ,this may put and extra strain on your foot
If you have tight achilles tendon (which comes from your calf muscles and attaches to the back of your heel bone) . The reduces your ability to flex your ankle and may cause damage to your plantar fascia.
Signs & Symptoms
The main symptom is pain in the heel of the affected foot, although there is a spot about 4cm in from the heel which may feel particularly painful and also tender to touch.
Suffers stated that it is worse first thing in the morning and cannot walk comfortably when getting out of bed. The same pain can also being experienced after long periods of walking and indeed after rest and when getting up from a seated position.
Although in many cases the pain will ease with time inflammation of the plantar facia tissue is slow to heal and can take several months. You can take some simple measures that may help that process along.
How to manage
Rest your foot. - Avoid running or excessive walking or standing and undue stretching of your sole
Footwear - Choose shoes with a cushioned heel and good arch support. People may also include accessories such as heal pads and arch supports
Pain relief - over the counter analgesics or anti inflammatories may be indicated. If you are in any doubt if you should be taking these (perhaps because you have other medical conditions or taking other medication) ,consult your GP first
I have included some links below for specify exercises they you may do at home or in