The plantar fascia is a ligament that connects the heel bone to the toes and helps support the arch of the foot. Plantar fasciitis is the inflammation of this ligament.
Causes of Plantar Fasciitis
The actual cause of plantar fasciitis is unknown but several factors can contribute such as:
- Age – more common among the middle aged.
- Those who are on their feet a lot – restaurant workers, personal trainers, soldiers, athletes, etc.
- Those with very high arches.
- Those with flat feet.
- Those who are overweight/obese.
- Wearing old shoes or shoes that do not fit well.
- Tigh Achilles tendon or calf muscles.
- Those with a pronation(foot rolls inward)
- Heel Spurts
- Wearing shoes with no arch support
Symptoms
Plantar fasciitis is the most common cause of heel pain. Those who have it will generally experience great pain in the morning when taking their first steps or after sitting for long periods of time. Like with most pains, symptoms go away after movement.
Note: Foot pain at night may be caused by different conditions such as arthritis or tarsal tunnel syndrome.
Treatment
There are a lot of different treatments for planar fasciitis and their effectiveness depends on the individual. That being said, it is often recommended that you see a physical therapist for personalized treatment.
Common treatments include:
- Resting feet by cutting back on activities that cause pain.
- Do not walk/run on hard surfaces
- Use ice on your heel
- Take NSAIDs
- Toe and calf stretches
- Calf strengthening exercises
- Get shoes with arch support
- Get shoe inserts
- Get orthotics
- Night splints that stretch out the calf
- Extracorporeal shock wave therapy – sound waves shot towards heel to stimulate healing
Common Stretches
Towel Stretches
[youtubeVideo id=”F9QJqN9HYdw?t=14s” height=”250″ /]
Plantar Fascia Stretch
Stand with the ball of the foot on a step and let your heel drop.
Achilles Stretch
In need of Plantar Fasciitis Rehabilitation? Schedule an Appointment Today!
If you have any questions, or want a consultation with a professional, feel free to call, or schedule an appointment online at any of our Bergen County or Passaic County offices in New Jersey. Choose from Glen Rock, Franklin Lakes, Fair Lawn, Ho-ho-kus/Ridgewood, and/or Clifton – we make it possible for you to visit any of our offices at your convenience.
