Plantar Fasciitis - Get Rid of your Heel Pain

If you've ever had a pain in the bottom of your foot, especially concentrated in your heel, that is worse when you first step out of bed in the morning, you may have been experiencing plantar fasciitis.

Plantar Fasciitis is a super common injury and it's one that is notoriously difficult to get rid of.

The plantar fascia is a thick band of tissue that runs along the bottom of each foot and can cause some major issues.

In this article I'll be sharing about what exactly the plantar fascia is, what can cause plantar fasciitis, the common symptoms of plantar fasciitis, and some exercises that can help get rid of it.

What is the Plantar Fascia?

The plantar fascia is a thick band of tissue that runs from your calcaneus (heel bone) to the base of your toes. It functions to support the arch and absorbs shock when walking or running.

What is Plantar Fasciitis?

Plantar fasciitis is irritation, swelling, and pain in the plantar fascia. It is one of the most common causes of heel pain. 

What Causes Plantar Fasciitis?

The most common causes of plantar fasciitis are:

• Starting a new exercise program and increasing intensity too quickly
• obesity
• tight calf muscles
• standing a lot, especially on hard surfaces
• running
• having flat feet
• having high arches
• having weak foot or ankle muscles
• wearing shoes that don't have enough support

What are Common Symptoms of Plantar Fasciitis?

Symptoms of plantar fasciitis are heel pain, especially when first getting out of bed in the morning or walking after sitting for a long period of time, pain in the bottom of the foot or arch, and swelling in the heel.

How Do you Treat Plantar Fasciitis?

Plantar fasciitis is treated by decreasing load on the foot (decreasing volume of running or other exercise), improving flexibility in the ankle and calf muscles, changing footwear, improving intrinsic foot muscle strength, and improving big toe strength and mobility.

Exercises that can help Alleviate Plantar Fasciitis

Gastrocnemius Stretch

Soleus Stretch

Elevated Ankle Dorsiflexion Stretch

Calf Raises with a Ball

Toes Elevated Calf Raises

Tools that Can Help with Recovery

Fasciitis Fighter - To Elevate the Toes during alf Raises

Naboso Neuro Ball - For Rolling Out the Feet to Improve Circulation and Improve Mobility

Naboso Insoles - To Support the Arch during recovery

Toe Spacers - To Stretch the Plantar Fascia

Foot Roller - to desensitize the foot and improve mobility

Prevention

Plantar Fasciitis can be prevented by keeping your feet and ankles healthy. Work on ankle and foot mobility and strength weekly. It can also be prevented by slowly easing into a new exercise program and wearing proper footwear.

Need more Help with Plantar Fasciitis?

My Foot and Ankle Program Can Help

Some more Exercises that can Help reduce symptoms

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