plantars fasciitis is common source of heel pain. It is caused by inflammation of the plantar fasica, which is the thick band of tissue that runs from the heel to the toes on the bottom of the foot. The pain can be extreme is often most acutely experienced when the patient first steps out of bed in the morning. While the pain tends to diminish with motion, it can reemerge during the day if the patient stands after being seated for awhile, or if the patient must stand for long periods.

The disease is found in people of all ages, but most often begins in those between the ages of 40 and 60. It is more common in women than in men (in part because it is associated with pregnancy). It is also associated with long-term heavy impact exercise, such as long distance running, and certain types of dance.

Those who have flatfeet are susceptible to plantar fasciitis, as the presence of flatfeet can cause abnormal walking patterns which result in stress on the area. Obesity is also a risk factor, as is, as we mentioned, pregnancy. Also, those who are on their feet for long periods of time are more prone to the condition. Finally, footwear that provides inadequate support can also predispose the wearer to the condition as well.

Symptoms tend to emerge slowly over time, and generally are present in just one of the feet. The symptoms emerge when the plantar fascia experiences small tears and consequent inflammation, the result of repetitive strain.

The long term consequences of the condition, left untreated, are potentially numerous. First, sufferers are less likely to want to get regular exercise, which will present a host of its own issues. And they are also more likely to develop gaits that are abnormal as way of protecting the painful part of the foot. This gait adjustment can lead to problems like lower back pain and pain in the ankles and legs.

Plantar fasciitis exercises

There are numerous exercises that are recommended for helping to curb the discomfort of the condition and which aim to stop the progress of the condition. One involves sitting on the ground with your legs in front of you. Bend one leg up and take a sports band around the foot of the other leg. Gently but firmly pull the band back as far as you can, as you feel the stretch in the back of your calf and in your foot. When you have pulled back as far as you can, hold the position for about 10 seconds. Rest for a few seconds and then repeat. Do this for 10 to 15 minutes.

Another involves placing board (or book) a couple of feet from the wall. Plant the ball of your foot on the board and lean forward toward the wall. Then complete 20 heel raises. Complete these slowly and hold for a moment at the top of the heel raise. Rest and continue repetitions for 5 to 10 minutes.

There is also a massaging stretch that can be done. Under your foot, place a two-inch solid tube of some kind. Place your foot on the tube and roll it back and forth, maintaining a moderate amount of pressure on the foot. In addition to providing a soothing massage, this should help stretch out the sole of the foot as well. Repeat the process for 5 to 10 minutes.

Any exercise that stretches the sole of the foot should be good. You can even stand on a stair and lean in keeping the ball of your foot firmly on the stair.

The stretching can be painful in the beginning and if this is the case, take it slowly, but do try to increase the amount of stretch you can accomplish each day or so. Hold the stretches longer and deeper if you can. Also, similar stretches of the calf muscles, and on up the leg will also help.

Muscles in ankles, calves and thigh can get tight over time simply by virtue of over-compensating for gait adjustments that have been made as a result of the foot pain. Left unaddressed, this muscle tightening can set into motion its own set of issues, so it is best to keep muscles as limber as possible.

Other approaches to reduce the pain and other effects of the condition include lifestyle changes. For those who have the condition as a result of weight issues, diet and exercise routines may be developed to reduce body weight. There are, of course, numerous reasons why having a healthy body weight is a good idea, and reducing the amount of stress on joints and ligaments is one of them. But the benefits extend beyond those seen in the reduction of plantar fasciitis symptoms.

plantars fasciitis is common, but painful, condition affecting the sole of the foot. The condition is caused by repetitive stress on the ligament which runs from the heel to the toes. Tears can form in the ligament over time, causing inflammation and pain. Numerous exercises are available to help prevent the further progress of the condition and to alleviate the pain it causes.

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