Plantar fasciitis is one of the most common causes of heel pain.
If you have ever experienced stabbing pain along the bottom of your foot, you may have plantar fasciitis. Although the name is strange and scary, plantar fasciitis is really just inflammation along the thick band of connective tissue at the bottom of your foot. It connects your heel bone to your toes, and it made of the same collagen as the fascia that encapsulates all the muscles and connective tissues of your body.
Plantar fasciitis typically occurs first thing in the morning, and is more common in runners and people suffering from obesity. It can also be caused by shoes with inadequate arch support. Long periods of standing or sitting can also cause pain, and it usually gets worse when you exercise.
The pain of plantar fasciitis is caused by tension or stress on the fascia of the foot. This causes small tears along that band of tissue, which causes irritation and inflammation. If you suffer from it, here are a few ways you can prevent it from coming back.
Get good shoes. Even if you have to have shoes custom made, it is well worth it for your health and well-being. Focus on shoes with good arch support and stay away from heels for a while.
Lose weight. Overweight people tend to put more pressure on their feet in everyday circumstances, so obviously losing weight is helpful (although much said than done).
Do low-impact exercises. If you’re a runner, opt for the elliptical or bike at the gym. Make sure to stretch out your feet after any hard exercise as well.
Don’t walk barefoot on hard surfaces. Get insoles for your shoes, and keep some ‘house shoes’ with good support by your bed, for walking on hard wood or concrete floors in the morning.
Untuck your bed sheets. Tucked bed sheets can cause you to sleep with pointed toes, which can definitely cause plantar fasciitis.