Do you have foot pain when you stand up after sleeping or sitting down, or when you take your first few steps? Is it tender to touch your heel or put pressure on your heel? If you answered yes, then you may be experiencing plantar fasciitis. which is one of the most common causes of heel pain.
The plantar fascia is strong fibrous tissue that is shaped like a bowstring and runs from your toes to your heel. It forms your arch and acts as a shock absorber with walking. If the stress or tension on the bowstring becomes too great, it can cause the plantar fascia to tear, swell, and become inflamed.
What should you do, or not do, when you are experiencing Plantar Fasciitis?
Proper Foot Support is Key.
It is important to have shoes that provide proper arch and heel support to reduce the stress placed on the plantar fascia, as well as replace these shoes as frequently as you need to provide appropriate cushion and support.
Stretch.
Focus on stretching the calf muscles, Achilles tendon, and the bottom of your foot. Some other ideas for exercise are curling and relaxing your toes and making circles or drawing the alphabet with your ankles and feet.
Choose Low-Impact Exercise.
Participating in activities like yoga, swimming, cycling and the elliptical will not place increased stress on the plantar fascia. Another key is to make sure you stretch out your calves and feet before and after you exercise.
Avoid High-Impact Activities.
Running and jumping put a lot of tension and stress on your feet, as well as make your muscles tighter if you aren’t stretching them properly. If you are a runner and want to continue to run, it may be beneficial to take a few weeks off, focus on completing the low-impact exercise and stretches listed above, then start to slowly return to running.
If you continue to experience foot and heel pain that is preventing, you from completing exercise or even just your activities of daily living any of our physical therapists here at WWSPT will be happy to help provide you with the care you need.
Dr. Karli Lynch, PT, DPT
WWS Physical Therapy and Vestibular Rehabilitation
Doylestown, PA
(215) 489- 3234
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