Plantar Fasciitis

Plantar Fasciitis is a common injury to the foot. 

The research to treat this condition has changed a lot over the years. I do not particularly like treating this condition because outdated research is still out there. Patients still want to be treated with the “easy” things that will not help in the long run. 

What is Plantar Fasciitis 

Plantar Fasciitis is the inflammation of a thick band of tissue in the bottom of the foot and heel. This thick band of tissue or plantar fascia is there to help support the arch of the foot. 

Most of the time the pain is located at the base of the heel or calcaneus, where the arch begins. But the pain can extend to the arch as well. 

The tightness and inflammation of the plantar fascia can also cause a bone sour in the heel but does not always.

For more information on what plantar fasciitis is check out this article here.

Who gets Plantar Fasciitis?

This condition is very common with runners. And occurs with over training and running too much, especially with those who are beginners. To not over train and start running properly check out my blog post on how to start running here. 

Nurses, teachers, and those who spend a large amount of their time standing for work commonly get this as well. Also, this condition is most prominent in the population of 40-60 years of age.

Causes of Plantar Fasciitis

There are many causes of Plantar Fasciitis:

• Improper Footwear
• Standing on hard surfaces
• Standing for long periods of time
• Over training
• Tight calf muscles 
• Weak ankles
• Too high or flat arches

Most of the patients, I have seen are people with improper footwear and those that stand for long periods of time. 

Plantar Fasciitis is a common injury to the foot but also easily prevented by avoiding the things listed above.

Exercises for Plantar Fasciitis

Calf stretch

4-way ankle

Plantar fascia stretch

Eccentric calf raises

Marble pick ups or towel crunches

One of the treatments that is now obsolete is rolling ice on the bottom of the foot. This does nothing to help treat the condition and is also not very comfortable.