Plantar Fasciitis and What You Can Do About It


You might be wondering what is making your foot or feet hurt first thing in the morning, and maybe why your heels are hurting sometimes all day. During the day, possibly even with every step you take, you might feel pain in your arches and it could even continue to hurt when you are sitting down. If you are experiencing these things in one or both of your feet, you may have something called plantar fasciitis. This can be a frustrating and debilitating condition and you usually can't even alleviate it with orthopedic surgery

What Could Cause Plantar Fasciitis? 

This is a condition that is actually not all that uncommon, while athletes, runners, and people who spend a lot of time on their feet on a regular basis might be more susceptible to this injury, it can happen to just about anyone. In some cases, it can be caused by overusing the tissue along the bottom of your feet that connects your toes to your heel bone. 

If you have high arches or are on your feet for a long period of time each day, you may have a higher risk of developing an irritation of the ligament which could lead to plantar fasciitis. Also, if you run frequently, for long distances, or for lengthy amounts of time you could be more at risk for this injury. It can also occur in people with tight calf muscles, and women who wear high heels could end up with plantar fasciitis due to the nature of the shoe and how it puts pressure on different parts of the feet than regular shoes. 

This particular foot injury can also be common in people who are carrying any extra weight around. The ligament on the bottom of your feet helps to absorb the shock of each step you take, and the more weight you carry the tighter that ligament becomes. Over time it can begin to get inflamed and tiny tears in the ligament might occur. If this happens then plantar fasciitis has started. 

Treating Plantar Fasciitis 

Living with plantar fasciitis can be quite painful and sometimes downright frustrating. You may be happy to learn that there are a few ways to help treat the injury. Some of the things that you can do to help alleviate some of that pestering pain you have in the bottom of your foot and heel may seem simple but they can help. 

If possible try and lower the amount of time you are standing or walking on your feet every day, this can help reduce the tension on your feet. If your job requires you to be standing or otherwise on your feet and you find that you cannot change the amount of time you spend on your feet during each day, you might try to rest a few times throughout each day and do some stretches with your feet to help take some of the pressure off of them. After you finish work each day and make it home, try to stay off your feet as much as possible so that they can rest and heal. 

You may want to get a brace for plantar fasciitis that you can wear overnight, these can aid in your feet healing and decrease the amount of pain you deal with first thing in the morning. There are some braces that you can wear during the day as well, some of these are made to be worn with or without shoes so you could wear one of these when you know you are going to be on your feet for a while if you needed to. Most braces for plantar fasciitis help to promote circulation and can often help reduce your pain. 

You may also want to try to get some shoe insoles for those times you know you are going to have to be standing or walking for long periods. These could help with the pain you feel each time you take a step. There are also some insoles specifically for arch support, these could be beneficial for you as well because they provide a little extra support to the tissue on the bottom of your feet and some addition cushioning for your feet. 

Icing your feet when you are suffering from plantar fasciitis can be a good idea, it may help to numb some of the pain and help allow you to relax. Rest can be very important with any injury, that includes plantar fasciitis, so try to rest and give your body time to heal itself. While you are resting you can also try elevating one of both feet to help lower the amount of swelling and irritation, this may also give you some additional pain relief.

Take this advice into account and you can avoid the agony of da-feet!


I hope you enjoyed this article about plantar fasciitis foot pain and methods of preventing or reducing symptoms.

Interested in more articles about frugal sports medicine? 

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