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.