Plantar fascia is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes, when this tissue is swollen, we call it plantar fasciitis.
Its characterized bu a stabbing pain in the bottom of your foot near the heel, is usually worst in the morning, although it can also be triggered by long periods of standing or rising from sitting.
Some tips to reduce the pain are:
· Maintain a healthy weight. Lose weight if you're overweight or obese to minimize stress on your plantar fascia.
· Choose supportive shoes. Avoid high heels. Buy shoes with a low to moderate heel, good arch support and shock absorbency. Don't go barefoot, especially on hard surfaces.
· Don't wear worn-out athletic shoes. Replace your old athletic shoes before they stop supporting and cushioning your feet. If you're a runner, buy new shoes after about 400 to 500 miles of use.
· 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 to 20 minutes three or four times a day or after activity. Or try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.
· Stretch your arches. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles.
If you are in pain, don’t worry, most people who have plantar fasciitis recover with conservative treatments like physiotherapy. At Smithfield Active Physiotherapy, we can instruct you in a series of exercises to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles, which stabilize your ankle and heel, along with a good strapping to support the bottom of your foot.