Plantar Fasciitis: What a Pain in the Arch!!
What a Pain in the Arch!!
Have you experienced pain in the arch of your foot or bottom of your heel while running, walking, or jumping? Do you experience foot pain when you wake up in the morning and take those first couple steps getting out of bed? If you answered yes to both or either of these questions, then you may be suffering from Plantar Fasciitis. This can be a minor nuisance for some and extremely debilitating for others.
Plantar Fasciitis can generally be defined as inflammation and irritation of the plantar fascia of the foot.
The plantar fascia is a complex of connective tissue that assists in supporting the arch of your foot which is crucial in overall foot and ankle mechanics for bearing weight when walking, running, or jumping. Oftentimes, this plantar fascia can become inflamed and irritated due to overuse (increased running or walking volume), intrinsic and extrinsic ankle/foot muscle weakness, or flexibility issues of the same muscles. It is common that when you are experiencing pain, all three of these issues can come into play.
However, there are several simple exercises that can help ease the pain in your foot and help you return to walking, running, or simply get out of bed without pain!
Look at these images and videos demonstrating how to perform each exercise or activity:
Hold the stretch for 30 seconds, repeat 3 times.
Single leg balance:
Try to balance on foot for 30 seconds, repeat 3 times. If that is easy, try balancing with your eyes closed.
Foam rolling the calf muscle:
Roll your calf SLOWLY for up to 2 minutes.
Rolling the arch with lax ball:
Roll the arch of your foot for up to 2 minutes.
Need Our Help?
These exercises can be performed daily to help alleviate your foot and arch pain. If you feel no improvement after performing these exercises for 5-7 days, then there may be some underlying mechanical issues that need to be addressed by our highly trained Physical Therapists! Do not let your Plantar Fasciitis keep you down, call our Warwick (401) 384-6490 or North Kingstown (401) 329-0050 office today to make an appointment.