If you have foot pain, like in the arches or just in front of the heel bone, it could be Plantar Fasciitis. Has your doctor, podiatrist, or other health professional told you you have Plantar Fasciitis? In either case, you have found your self in the right place. Here you will learn the basic things you need to do to treat your foot and heel pain the right way.
Important note: this is not medical advice, these are just things that I have found to be the most likely to work once I have officially diagnosed someone with plantar fasciitis!
What is Plantar Fasciitis?
The simple definition of Plantar Fasciitis is an inflammation of the plantar fascia (PF). The plantar fascia runs along the bottom of your foot from the heel bone (calcaneus) to the toes. Between the PF and your bones are a lot of small muscles and ligaments. These muscles and ligaments are responsible for maintaining the arch of your foot. When they get fatigued or are not stimulated to do their jobs, the PF takes up all of the pressure from your foot. This then causes it to get stretched, over worked, and inflamed!
Knowing If You Have Plantar Fasciitis
There are a few things to look for if you are trying to self diagnose your foot issues. You most likely have Plantar Fasciitis if your feet are tight, stiff, and sore after periods of inactivity: first thing when you get out of bed, standing after sitting for a while, getting out of the car, etc.
Another telltale sign of Plantar Fasciitis is tenderness where the PF inserts into the heel bone (calcaneus).
Treating Plantar Fasciitis
The best way for you to treat yourself is to stop stretching and rolling out the PF. When you are inflamed, you need to let the tissues heal. By yanking and pressing on already inflamed tissue, you are not going to see a change for the better. It may even make it worse!
The best thing you can do is try to strengthen the muscles of the foot. Here are a few exercises for you to try on your own:
Foot Muscle Training
Calf Stretches (not PF stretches)
Ankle Inversion
Ankle Eversion
Eccentric Heel Raise
This is a start. For more information, you can join the Foot and Ankle Pain Relief Group on Facebook here.
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