What is Plantar Fascia?

What is it?

The Plantar Fascia is the tendon that runs from your heel bone to your toes. Your Plantar Fascia supports the arch of your foot and acts as a shock absorber when you run and walk.
When strained, it may become inflamed, weak or swollen. When strained, you may experience a sharp stabbing pain near the heel of the foot, especially first thing in the morning. Through out the day, as your tendons warm-up the pain may decrease. Generally, the pain is more prevalent after exercise and isn't as much of an issue during exercise.

How does inflammation of the plantar fascia develop?

Inflammation of this tendon, also known as Plantar Fasciitis, is most commonly developed by runners. Although non-runners who are overweight or wear shoes with inadequate support are also susceptible to developing the condition. In many cases tight tendons and weak muscles cause the foot to pronate putting additional strain on the plantar fascia resulting in pain and inflammation. 

What treatment options are available?

Stretching is generally the best treatment for dealing with a strained plantar fascia. Icing can also be helpful and your doctor may also prescribe anti-inflammatory medications in more serious cases. Over the counter inserts that support the arch may also help during rehabilitation. Finally, cutting back or avoiding activities like running, jogging and others that put additional strain on the fascia can help speed your recovery. 

What can you do to reduce your risk?

Stretching and strength exercises can help reduce your risk by improving flexibility and strengthening the muscles of the ankle and foot.Stretching exercises that focus on the arch of the foot, toes and the calf are especially helpful in keeping tendons of the foot loose and flexible. 

Strength exercises that target the muscles of the foot, calf and ankle help provide the support needed to minimize injury. When the muscles of your feet and ankles are weak the lack of support may result in a flattening of the plantar fascia resulting in injury. 

Top Three Exercises

Here are three exercises you can do to help reduce the pain and discomfort associated with plantar fasciitis.

Summary

Include strength exercises, stretching and be sure to wear proper fitting shoes designed for your activity to help reduce your risk of developing issues with your plantar fascia.