What is Plantar Fasciitis?
The plantar fascia is a ligament-like band running from your heel to the ball of your foot. This band pulls on the heel bone, raising the arch of your foot as it pushes off the ground. If your foot moves incorrectly, the plantar fascia may become strained. The fascia may swell and its tiny fibers may begin to fray, causing plantar fasciitis.
Causes of Plantar Fasciitis
Plantar fasciitis is often caused by poor foot mechanics. If your foot flattens too much, the fascia may overstretch and swell. If your foot flattens too little, the fascia may ache from being pulled too tight.
Syptoms of Plantar Fasciitis
With plantar fasciitis, the bottom of your foot may hurt when you stand, especially first thing in the morning. Pain usually occurs on the inside of the foot, near the spot where your heel and arch meet. Pain may lessen after a few steps, but it comes back after rest or with prolonged movement.
Problems Related to Plantar Fasciitis
Heel Spurs
A heel spur is extra bone that may grow near the spot where the plantar fascia attaches to the heel. The heel spur may form in response to the plantar fascia's tug on the heel bone. Read more about heel spurs here.
Bursitis
Bursitis is the swelling of a bursa, a fluid-filled sac that reduces friction between a ligament and a bone. Bursitis may develop if a swollen plantar fascia presses against a plantar bursa.
What Can I Do?
You can't stay off your feet altogether, but you can reduce overuse and the risks that come with it. Also, wear your orthotics if your have them, even while at home.
Every time your foot strikes the ground, the plantar fascia is stretched. You can reduce the strain on the plantar fascia and the possibility of overuse by following these suggestions:
- Lose any excess weight
- Avoid running on hard or uneven ground
- Wear shoes or house slippers that support your arch
- Wear orthotics or insoles in your shoes as much as possible
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