Plantar Fasciitis is one of the more common sports injuries. This is an injury where the pain mostly occurs at the heel and bottom of the foot. The pain is usually the worst after long periods of time with inactivity. Plantar Fasciitis develops rather slowly and might be hard to notice. A big cause for plantar fasciitis could be inadequate footwear and/or improper form. Once you start noticing signs of Plantar Fasciitis we advise to treat the injury right away.
- Sharp piercing unilateral pain on the heel towards the bottom of the foot.
- Pain from taking your first steps of the day.
- Tension from the arch of your foot to your Achilles tendon.
- You participate in activities where your toes/foot bend towards your shin
- Recently had a major increase in exercise.
If you experience these signs, make sure you evaluate the severity and make good judgement on rehabilitation. Here are some solutions to help alleviate the pain from Plantar Fasciitis:
- Rest and take activity easy, if not in pain do some light walking.
- Wear compression socks/ sleeves
- Use specialty Plantar Fasciitis socks (With a band that is attached from top of the shin to tip of the toes) Found at your local Berkeley Running Company.
- I.C.E (Rest, Ice, Compression, Elevation) of the foot.
- Use proper supportive shoes
- Commit to a healthier weight (being overweight can increase chances/severity)
- Foot and heel exercises (Ex: While laying on your back, try spelling the alphabet with your toes moving your ankle. Three times for each foot, twice a day.)
- Consider consulting a Podiatrist or Physical Therapist