Plantar – base of the foot
Fascia – stretchy, strong connective tissue that helps stabilize your muscles throughout the body.
Itis – inflammation.
Plantar fasciitis – inflammation of the connective tissue which runs from the heel to the base of your toes
How does it feel?
It often starts as a dull, intermittent pain in the heel or arch of the foot which becomes a sharp, persistent and often piercing pain spreading throughout the foot.
This pain is often worst first thing in the morning or after resting. Pain can often ease with the first few steps of the day and then increase as the day goes on.
If left untreated, the pain can spread up into your Achilles tendon (which is connected to the Plantar Fascia) and begin to affect your knees or become Heel Spur Syndrome.
What causes Plantar Fasciitis?
When the plantar fascia gets twisted as the heel stays in one place but the toes twist and move due to the arch collapsing as you walk. This causes the fascia to become inflamed and painful.
What can I do?
- Wear the right shoes – good arch support is key and heel support helps too. Flip flops are the worst (except ours obviously!) so you might be in more pain over the summer.
- If you can’t find good shoes (or just really like your current ones!) a simple orthotic / insole will help too. Again, make sure that it has a good arch support and a proper heel cushion (you won’t find one in Mercadona)
- Stretch and massage – stretching the calf will help to stretch the plantar fascia and massaging the base of the foot will help you feel more comfortable – check out our blog for detailed stretch and massage routine.
- Ice – a lovely option in summer! Half fill a small water bottle, put it in the freezer and roll the icy bottle under your foot – an icy stretch for a double win.
With the right shoes and a regular stretch and massage routine you can often resolve the problem. However if the pain doesn’t ease within 2 weeks get in touch with a professional!