Plantar fasciitis can be an agonizing condition, characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. While rest, wearing proper footwear, and professional guidance are key to recovery, certain foot exercises may also help provide relief. Toe curls are an effective stretch, and are done while sitting in a chair and placing a towel on the floor. Scrunch the towel toward you using your toes, then release, and repeat several times. Many patients feel the benefits of performing the ankle alphabet. This is accomplished by writing the alphabet in the air with the big toe while seated. Heel raises are done by standing, and raising the heels off the ground, then lowering them slowly. Repeat to strengthen calf muscles. The towel stretch is performed while sitting with your legs extended. Place a towel around your toes and gently pull it toward you to stretch the plantar fascia. These exercises can help to improve flexibility, strength, and blood circulation in the foot, which can aid in plantar fasciitis recovery. If you have plantar fasciitis, it is strongly suggested that you are under the care of a podiatrist who can help you find relief by recommending other specific stretches.

Plantar fasciitis is a common foot condition that is often caused by a strain injury. If you are experiencing heel pain or symptoms of plantar fasciitis, contact Dr. John P. Beaupied from Palos Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. The plantar fascia is a ligament that connects your heel to the front of your foot. When this ligament becomes inflamed, plantar fasciitis is the result. If you have plantar fasciitis you will have a stabbing pain that usually occurs with your first steps in the morning. As the day progresses and you walk around more, this pain will start to disappear, but it will return after long periods of standing or sitting.

What Causes Plantar Fasciitis?

• Excessive running
• Having high arches in your feet
• Other foot issues such as flat feet
• Pregnancy (due to the sudden weight gain)
• Being on your feet very often

There are some risk factors that may make you more likely to develop plantar fasciitis compared to others. The condition most commonly affects adults between the ages of 40 and 60. It also tends to affect people who are obese because the extra pounds result in extra stress being placed on the plantar fascia.

Prevention

• Take good care of your feet – Wear shoes that have good arch support and heel cushioning.
• Maintain a healthy weight
• If you are a runner, alternate running with other sports that won’t cause heel pain

There are a variety of treatment options available for plantar fasciitis along with the pain that accompanies it. Additionally, physical therapy is a very important component in the treatment process. It is important that you meet with your podiatrist to determine which treatment option is best for you.

If you have any questions, please feel free to contact our office located in Palos Heights, IL . We offer the newest diagnostic and treatment technologies for all your foot care needs.