Foot Pain: Plantar Fasciitis

Plantar Fasciitis (fash-ē-I-tis)

When pain is in your feet, it’s difficult to ignore.  Plantar fasciitis is a foot condition that can take a very long time to get rid of which is why you should address foot pain as soon as it arises.

The plantar fascia is a ligament that stretches from the heel of the foot to your toes.  It helps support the arch and acts as a shock absorber as it holds your weight.  This cushions upward force every time you press down on your toes to take a step or jump. With every step, the plantar fascia pulls on the heel bone.  If it’s too tight or if repetitive motion (like running) is too much to bear, it will start to cause micro-tears close to where it attaches on the heel bone.  When the fascia tears or gets inflamed, you can develop plantar fasciitis (inflammation of the plantar fascia) if it’s not addressed.

How do I know if it’s plantar fasciitis?

Plantar fasciitis is characterized by pain in the heel that doesn’t go away with time.  It can range from a light bruise, to a dull ache, or a stabbing pain.  It hurts more when you first get out of bed in the morning or after long periods of inactivity, and decreases in pain the more you start moving around.  This is because the lack of movement causes the fibers to tighten.  Once you’ve been moving around for a little bit, the ligament warms up, loosens, and lessens the pull on the heel.

Even with treatment, it can take upwards of 6 months or more to heal.  The quicker you start making an effort to combat this condition, the quicker you can get back to not hurting.

While there’s nothing that can definitively say that A+B= plantar fasciitis, there are many factors and activities that can lead to this.  If you fit into any of the following categories, you might want to explore the exercises below to keep your feet happy and healthy.

Potential Causes

  • You’re a runner, jumper, and athlete

  • Tight achilles heel

  • Tight calves

  • Flat feet or high arches

  • Standing on hard surfaces for long periods of time (servers, warehouse workers, etc.)

  • Wearing unsupportive shoes

  • Age

  • Obesity

Treatment

  • Put ice on it 3-4x/day for 10-15 minutes

  • Don’t walk barefoot

  • Wear a night splint to keep the fascia in a stretched position

  • Limit physical activity and standing for long periods of time

  • Wear custom orthotics

(The last four can also be done for prevention)

  • Wear supportive shoes

  • Don’t wear flip flops that don’t have arch support

  • Massage your feet

  • Stretch your calves

If you think you have plantar fasciitis or if you want to take steps to prevent it, try these exercises:

The link between your feet and your calves

Your calve muscles have a direct link to your plantar fascia via the achilles tendon.  If the calves are tight, the tension will have a chain reaction causing it to pull on the bottom of your foot. To keep this area limber, you can hang your heels off the side of a stair or curb to get a good stretch. Another option is a half-foam roller.  If you’re a runner, this is a must-have!  I like to keep mine in the kitchen to use while washing dishes or prepping food.  Other great spots to keep and seamlessly blend “stretching your calves" into your normal routine are: the bathroom while brushing your teeth or at a stand-up desk.

Achilles & Calf Stretch on Half Foam Roller

  • Stand with one foot about 1/3 of the way up the half foam roller and the heel on the floor. Make sure the ball of your foot is parallel with the edge.

  • Bend your knee

  • Keep your torso straight

  • Push out through the heel

Hold for 45-60 seconds

Repeat on other foot

**You should feel this stretch in your achilles and the bottom 1/3 of your calve

To feel the stretch in your entire calf

  • Bring the ball of your foot 1/2 way up the roller with your heel on the floor

  • • Walk the other foot up next to the roller

  • • Keep your torso straight up

  • • Push out through the heel and up on your calf

Hold for 45-60 seconds

Repeat on other foot

Get yourself your own half foam roller here!

Rolling out the feet

If you have (or suspect) you have plantar fasciitis, freeze a water bottle and roll back and forth from the heel to the toes for 1-2 minutes.

If you’re doing this preventatively, use a tennis ball.

**This also feels amazing on sore feet that have been moving around all day or wearing high heels.

 
 
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