Plantar Fasciitis is a common cause of foot pain for athletes and non-athletes alike. If you wake up in the morning with your feet burning and the first couple of steps of the day are almost unbearable, then there is a good chance you have plantar fasciitis. What causes plantar fasciitis is a thin layer of connective tissue that gets inflamed or begins to partially break down from strain and you get persistent foot pain.
What Causes Plantar Fasciitis?
The most frequent causes of plantar fasciitis include inadequate footwear, weight gain/obesity, and overuse of the foot– especially with load bearing activities. The plantar fascia’s function is to help absorb shock and to support your arch. I like to think of it as the shocks on your car. The plantar fascia is only designed to take so much shock before the strain gets to be too much.
You Can Heal the Plantar Fascia and Get Rid of the Pain
Luckily unlike car shocks the plantar fascia can regenerate itself and there are easy ways to do it!
First off, if you’ve gained weight or are overweight it’s time to kick it into gear, and do whatever you can to safely lose the weight.
If you are a normal weight or are an athlete it’s time to invest in better shoes. It is highly likely that your arch is not being supported or there is not enough padding to absorb the shock.
A good way to tell if your shoes need replacing is if your treading is worn then it’s likely the arch support is too. To confirm try on a new pair of shoes and see if you can tell the difference in support, chances are you need new shoes especially if you start getting symptoms of plantar fasciitis.
Actions You Can Take to Relieve Foot Pain from Plantar Fasciitis
There are also some great actions you can take to help get rid of the foot pain from plantar fasciitis:
- Take a tennis ball, golf ball, or dumbbell and roll your foot on it
- Get a band or towel and pull your toes toward you
- Don’t tuck your sheet into your bed, it restricts your feet
- Get nicely padded shoes
- Ice your feet 10-20mins to reduce the inflammation
- To strengthen the muscles of your foot put a towel on the ground and curl your toes to grab it. You can also use marbles instead of a towel. This works out the muscles deep inside your foot. Do this three times a day for 10-15 repetitions or until the muscles feel fatigued.