HOW DO I KNOW IF I HAVE IT?!
For most it is a dull burning pain that just nags on the bottom of the heel, sometimes it even feels like it is more on the inside of the heel. The pain you feel will also be the worst with the first step you take in the morning, as soon as you get out of bed. After your first step in the morning, the pain will gradually get more bearable throughout the day. If this is the pain that you are feeling, there is a good chance that plantar fasciitis is what you are feeling.
WHAT SPARKS IT?!
There are many different things that could spark your flare-up of plantar fasciitis. I will list a few common ones. Weight gain, especially in the case of pregnancy can add extra strain to the plantar fascia and cause pain. A sudden increase in activity level that your feet may not be quite used to can upset the plantar fascia. Another big one would be poor shoe gear. If you aren’t sure what shoe gear you should be looking for, head on over to our last post on the best 6 foot health practices. Going along with shoe gear is lack of shoe gear. Sometimes walking around the house without any shoe support can also trigger the pain…and to think that my parents always told me to take my shoes off in the house…
WHAT CAN I DO?!
Stretch! Stretch your calf muscles! You may be thinking, “Why stretch my leg when the pain is in my foot?!”. Truth is, a tight calf muscle can put extra pressure on the feet and therefore on the plantar fascia.
Ice! Take one of your plastic water bottles out of the recycling bin and fill it with water and place it in the freezer. Once frozen, you can roll your foot over it to ice your foot and provide some relief.
Wear supportive shoes! Whether you are indoors or outdoors you should be helping to support that arch in your foot. A good sturdy shoe can help you with that.
Along with the supportive shoes you can try over the counter orthotics. Some of my main go to’s include powerstep, sole or superfeet.
If you try all of these methods and still find no relief, I would recommend seeking out your local podiatrist who will be able to provide more options for you.
Plantar fasciitis is from extra strain being put on a thick tissue band in the foot. This extra strain can be due to extra weight, poor shoe gear and a sudden increase in activity just to name a few. It is important to support the arch of the foot as much as possible to alleviate the pain. And finally, don’t forget to stretch. I hope that this little blurb on plantar fasciitis has been informative and helpful. Please don’t hesitate to comment or message us with any questions or requests for upcoming posts. Keep it real!