Plantar Fasciitis: Get Rid of Your Heel Pain
If you've ever had a pain in the bottom of your foot, especially concentrated in your heel, that is worse when you first step out of bed in the morning, you may have been experiencing plantar fasciitis.
Plantar Fasciitis is a super common injury and it's one that is notoriously difficult to get rid of.
The plantar fascia is a thick band of tissue that runs along the bottom of each foot and can cause some major issues.
In this article I'll be sharing about what exactly the plantar fascia is, what can cause plantar fasciitis, the common symptoms of plantar fasciitis, and some exercises that can help get rid of it.
what is the plantar fascia?
The plantar fascia is a thick band of tissue that runs from your calcaneus (heel bone) to the base of your toes. It functions to support the arch and absorbs shock when walking or running.
What is Plantar Fasciitis?
Plantar fasciitis is irritation, swelling, and pain in the plantar fascia. It is one of the most common causes of heel pain.
What Causes Plantar Fasciitis?
The most common causes of plantar fasciitis are:
Starting a new exercise program and increasing intensity too quickly
obesity
tight calf muscles
standing a lot, especially on hard surfaces
running
having flat feet
having high arches
having weak foot or ankle muscles
wearing shoes that don't have enough support
What are Common Symptoms of Plantar Fasciitis?
Symptoms of plantar fasciitis are heel pain, especially when first getting out of bed in the morning or walking after sitting for a long period of time, pain in the bottom of the foot or arch, and swelling in the heel.
How Do you Treat Plantar Fasciitis?
Plantar fasciitis is treated by decreasing load on the foot (decreasing volume of running or other exercise), improving flexibility in the ankle and calf muscles, changing footwear, improving intrinsic foot muscle strength, and improving big toe strength and mobility.
5 exercises to help alleviate plantar fasciitis
tools that help with recovery
Fasciitis Fighter - To Elevate the Toes during alf Raises
Naboso Neuro Ball - For Rolling Out the Feet to Improve Circulation and Improve Mobility
Naboso Insoles - To Support the Arch during recovery
Toe Spacers - To Stretch the Plantar Fascia
Foot Roller - to desensitize the foot and improve mobility
prevention
Plantar Fasciitis can be prevented by keeping your feet and ankles healthy. Work on ankle and foot mobility and strength weekly. It can also be prevented by slowly easing into a new exercise program and wearing proper footwear.
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