Dr. Scott Gray is a globally acclaimed physical therapist specializing in non-invasive as well as conservative treatment of sport, athletic and spine injuries.
Do you have pain at the bottom of your foot when walking or running? Does it start out really painful and lessen as you move around?
If so, you may be suffering from planar fasciitis.
In this post, you’ll learn exactly what plantar fasciitis is, its symptoms, how to prevent it from happening, and….
What you can do to find plantar fasciitis relief.
What Exactly Is Plantar Fasciitis?
The plantar fascia is a small tissue on the bottom of your foot. It encases all tendons and helps to distribute forces across your foot when walking, running, etc.
However, when beginning a new workout or overtime as an athlete you can irritate this tissue on the sole of your foot. This leads to inflammation of the plantar fascia which turns into plantar fasciitis.
What Are Symptoms of Plantar Fasciitis?
The symptoms vary from person- to- person but usually involve two common symptoms:
1. Pain At the Bottom Of Your Foot
As described earlier, the plantar fasciitis runs at the sole of your foot. When the bottom of your foot hurts, usually this is the condition causing you discomfort.
2. Pain Is Worst First Thing In the Morning….
Another symptom of plantar fasciitis is pain first thing in the morning when waking up or if sitting for prolonged periods of time. This usually then causes excruciating pain during your first few steps.
How to Get Plantar Fasciitis Relief
There are many different ways to get plantar fasciitis relief. Some better than others. Below are the three most common ways to get relief on the bottom of your foot…
1. Ice the Bottom Of Your Foot
2. Stretch Your Plantar Fascia
3. Consider Orthotics….
2. Stretch Your Plantar Fascia
3. Consider Orthotics….
One of the best ways to get reduce irritation of the plantar fasciitis is to ice the plantar fascia. This is great because it reduces the inflammation but also reduces pain.
A simple and easy way to reduce your pain is to stretch the plantar facia. This works great because it is usually tight. If you do stretch it out it should it overtime.
Lastly, getting the appropriate arch support may be the best thing for your feet. If your foot is to high arched (supinated) or has too little of an arch (pronated foot), the plantar fascia can take a beating. The end result being …. pain.
An orthotic helps realign your feet and support your arch and is one of the best ways to get better.
Click Here to get information on foot orthotics.
Read more of Dr. Gray's blog posts
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