Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot that runs from your heel to your toes.
Plantar fasciitis causes pain in your heel. It’s usually worse when you take your first steps in the morning or after you’ve been sitting for a long time. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting. People who are overweight and those who wear shoes with inadequate support also have an increased risk of plantar fasciitis.
Your fascia supports the muscles and arch of your foot. When it’s overly stretched, you can get tiny tears in its surface. This causes the pain and inflammation.
- Maintain a healthy weight. Carrying extra weight can put extra stress on your plantar fascia.
- Choose supportive shoes. Buy shoes with a low to moderate heel, thick soles, good arch support and extra cushioning. Don’t walk barefoot.
- Change your sport. Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging.
- Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 minutes three or four times a day. Icing can help reduce pain and inflammation.
- Stretch your arches. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles.
- Choose your shoes carefully. Replace any worn out shoes. The shoes you wear while exercising should provide adequate cushioning for your heel and should have a firm arch support to help reduce the tension in the plantar fasciitis. At Sunnywell, we have a wide variety of orthotic products for plantar fasciitis tailored to provide the utmost comfort. Come visit us today to find the perfect fit for you!