Got sore feet??

I think I may have plantar fasciitis….now what?

Plantar fasciitis is a very common cause of heel pain.  It is caused from inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.  Your plantar fascia is important because it supports the arch of your foot and helps to absorb shock when you walk or run. When there is too much tension on the fascia it causes small tears which over time will cause irritation and inflammation.

The main symptom of plantar fasciitis is pain, which can be dull or quite sharp with your first steps in the morning or if you have been sitting or lying down for an extended amount of time.  The pain will usually decrease once you get up and move around.  For someone with plantar fasciitis, climbing stairs can be challenging because the inflammation causes the heel to feel stiff.

Although the cause of plantar fasciitis is not clear there are some things that make people prone to this condition.  Runners and people who have occupations where they are on their feet all day standing on hard surfaces often experience foot pain.  Also, people who are overweight tend to experience plantar fasciitis more often due to the increased pressure on the ligaments.  For other people, the structure of their feet can make them more apt to experience the discomfort of plantar fasciitis.  People with very high arches, flat feet or tight Achilles tendon may have inflammation of their plantar fascia.

The good news is that you don’t have to suffer with plantar fasciitis because physiotherapy is a very effective way to treat the painful symptoms you are experiencing.  At A Body In Motion Rehabilitation we treat many patients with plantar fasciitis and help them get back on their feet as soon as possible.  A physiotherapist can provide you with a thorough assessment of your feet and then can show you safe and helpful exercises and stretches that will strengthen your lower leg muscles, which will help stabilize your walk and lessen the load on your plantar fascia and therefore help alleviate your pain. You definitely do not want to ignore your plantar fasciitis as it will limit the activities you can comfortably do and can also lead to hip, knee or back problems if you are changing the way you walk in order to relieve your foot pain.

In order to help prevent plantar fasciitis be sure to include a variety of low impact exercise into your lifestyle.  Try swimming, biking or short walks.  Your physiotherapist will offer you warm up and cool down exercises to do prior to and after your daily exercise.   Don’t forget to wear a good quality supportive shoe as much as possible and always remember to eat a balanced diet to help maintain a healthy weight. 

If you or someone in your family is experiencing foot pain be sure to have it looked at by your doctor and then give us a call and we will help get you back on your feet and feeling great!!

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