Plan­tar Fasci­itis

Country Walking Magazine (UK) - - Advice | Foot Care -

SYMP­TOMS: Pain in the heel and arch of your foot.

CAUSE: Your plan­tar fas­cia is a lig­a­ment that runs along the bot­tom of your foot from the heel to the toes, act­ing as a shock ab­sorber and arch sup­port. Ex­ces­sive stretch­ing of it can cause it to be­come in­flamed. The pain you feel can be par­tic­u­larly bad first thing in the morn­ing for 20 min­utes or so.

TREAT­MENT: Plan­tar fasci­itis has a num­ber of causes. Most com­mon is ex­ces­sive lat­eral rolling of the foot, which can be solved by or­thotic in­serts that pro­vide sup­port to your arch. High arches can be solved by in­serts that in­crease heel cush­ion­ing. Los­ing weight can also help sig­nifi­f­i­cantly. In the short-term, sadly, you need to re­duce your miles to al­low the lig­a­ment to re­cover. While you’re tak­ing it easy, try some sim­ple stretch­ing ex­er­cises. As you’re sit­ting at your desk you can roll your foot back and for­ward over a frozen wa­ter bot­tle for one minute be­fore switch­ing to the other foot. Then stretch your plan­tar fas­cia by putting your foot on the knee of your other leg and stretch­ing the toe up to­wards the shin. Do this gen­tly for 30 sec­onds be­fore switch­ing to the other foot.

 FEEL­ING THE STRAIN The lig­a­ment runs the length of the foot, but the pain man­i­fests in the heel and the arch.

COOL IT Rolling your foot over a frozen wa­ter bot­tle can calm the in­flam­ma­tion.

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