Plantar Fasciitis Treatment

By Kevin Jermyn and Chris Graff | TrackCoach.com

Plantar Fasciitis (pronounced PLAN-tar fashee-EYE-tiss) is an inflammation of the plantar fascia. The plantar fascia is tissue that lies between the muscles in the mid-foot and the skin on the bottom of the foot. The function of the plantar fascia is to maintain the arch of the foot by attaching the ball of the foot to the heel and creating a bow like shape. During each step of running, the plantar endures stresses three times the individual’s body weight when the heel is first raised off the ground in the forward motion, making it obvious why many runners incur this common problem.

A sign of plantar fasciitis is pain in the middle to front region of the heel, especially in the first few steps of running or walking when you have been inactive for a long period of time. The pain can also commonly be found directly in the arch of the foot, where the tissue is located. At times a small ridge can be seen connecting the heel to the ball of the foot: this is an extremely inflamed plantar. The pain (which is caused by the enlarged plantar trapping or irritating nerves in the foot) can last anywhere from a few days to a few months, depending on the severity of the case and the steps taken to cure it.

The most common causes of plantar fasciitis are a lack of arch support in the shoes, increase in activity, lack of flexibility in the calf muscles, being overweight, using unstable shoes on hard ground, or spending too much time on your feet. There are several cures to the problem although no one is guaranteed to be the absolute solution. The treatments are:

  • Applying ice to the arch of the foot after all activities (freezing water in a Dixie cup, rubbing the inflamed area, and peeling the cup away as the ice melts, works well)
  • Rolling your foot gently on a rubber ball or tennis ball so that you massage the plantar and loosen it up (a good activity while you are sitting at your desk)
  • Stretching the calf muscles gently after periods of inactivity (when you wake up in the morning, after sitting for a long time, etc.)
  • Arch support, especially if you have flat feet or high arches
  • Losing weight
  • Anti-inflammatories such as aspirin, Alieve, or ibuprofen.
  • Better shoes and/or running on grass or trails instead of sidewalks or roads.
  • Decreasing athletic activity or time spent on your feet

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COMMENTS

  • By Karmen, April 25, 2012 @ 9:47 am

    I have also heard that using “yoga toes” or some other kind of toe spreading therapy works well to alleviate foot problems.

  • By Gil, November 13, 2013 @ 6:55 pm

    I had Plantar Fasciitus for 2 years and I did most of the above plus ultra sound, exercises and message….now I run pain free..

  • By Anonymous, February 3, 2014 @ 6:12 pm

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  • By Jack kevin, August 15, 2016 @ 2:48 am

    Understanding the etiology of the issue and guiding treatment in like manner is the way to effective treatment of plantar fasciitis. Close consideration must be paid amid the history and assignment help service physical examination to guarantee that other potential reasons for heel torment are not missed.

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    Understanding the etiology of the issue and pay someone to write essay guiding treatment appropriately is the way to fruitful treatment of plantar fasciitis. Close consideration must be paid amid the history and physical examination to guarantee that other potential reasons for heel torment are not missed.

  • By Daniel Jorden, November 29, 2016 @ 5:14 am

    Notwithstanding intensification the toe muscles, invariable plantar fascistic recurrently reacts well to the operation of night props to build up longer the calf muscles. NeedPaperHelp

  • By Ace Milly, January 20, 2017 @ 7:54 pm

    Having this kind of pain can really be frustrating because it affects your overall posture. When you are in pain you sometimes does not want to walk and just stay in one position. Good thing there are remedies just like the ones above and the ones via get your term papers written which we can apply to ease the pain.

  • By peter farmer, June 22, 2017 @ 3:30 am

    I went through this pain for about 6 years before I was able to cure it. it took many different regimens in order to cure mine but shoes are a big help. I would like to share some shoes for ppl in need, http://www.howtocureplantarfasciitis.org/20-best-running-shoes-plantar-fasciitis/