Plantar Fasciitis

Plantar fasciitis causes pain in your heel. It’s usually worse when you take your first steps in the morning or after you’ve been sitting for a long time. It tends to feel better with activity but worsens again after you spend a long time on your feet.

Your plantar fascia is in the shape of a bowstring, supporting the arch of your foot and absorbing shock when you walk. If tension and stress on this bowstring become too great, small tears can occur in the fascia. Repeated stretching and tearing can irritate or inflame the fascia, although the cause remains unclear in many cases of plantar fasciitis.

Plantar fasciitis is diagnosed based on your medical history and physical examination. During the exam, your doctor will check for areas of tenderness in your foot. The location of your pain can help determine its cause.

Your treatments may include:

• Icing the area.
• Night splints. You wear these to stretch your calf and foot while you sleep.
• Physical therapy. Certain exercises can stretch your fascia and Achilles tendon and strengthen your leg muscles, which will make your ankle and heel more stable.
• Rest. Stop doing things that make the pain worse. This might include some types of exercise, like running or jumping.
• Supportive shoes or inserts. Shoes with thick soles and extra cushioning will make it less painful for you to stand or walk. Arch supports can distribute pressure more evenly across your feet.
• Taking pain-relieving non-steroidal anti-inflammatories (NSAIDs) like ibuprofen or naproxen sodium. You shouldn’t take these for more than a month, so talk with your doctor.

• Wear supportive shoes with good arch support, and replace your athletic footwear regularly.
• Incorporate low-impact exercises into your routine, like swimming or bicycling. Avoid overworking your plantar fascia with very frequent running.
• Do your best to stay at a healthy weight.