Q: I have pain on the bottom of my foot and heel when I get up in the morning and also after I sit for a period of time and then stand up. At first it didn't hurt when I ran but it is starting to hurt all the time. What is it and what can I do?
A: This is one of the most frequent questions I hear from customers in the store. It can happen to anyone. It sounds like it might be Plantar Fasciitis.
Definition
An inflammation of the connective tissue on the bottom of the foot (plantar fascia)
The plantar fascia supports the foot and holds the arch
It attaches to the bottom of the heel and connects across the ball of the foot
Symptoms
Pain on the heel or along the arch
Most painful first thing in the morning or after prolonged sitting
May be swelling in foot and along heel
Contributing Factors
Flattening of the arch which is called over pronation (#1 reason)
Wrong kind of shoes for your activity, not enough support in the arch area from the shoes or the inserts in the shoes.
Sudden increase of activity when on your feet (standing for long periods or increased walking)
Change in your training (increase in toe running, speed of running, hill running or distance of running)
Increase of body weight
Decreased flexibility in the body (occurs with age as well as other things)
Treatment
Stretch the calf, achilles tendon and foot
Strengthen the muscles of the foot and ankle will help to avoid these problems
Support the foot with proper shoes and inserts
Rolling a frozen water bottle under your foot for 5 minutes-which can also help with decreasing the symptoms
And of course, rest will always be beneficial
But as always it is good to check with your doctor to confirm that you indeed have Plantar Fasciitis and for specific instructions
Carolyn R. Varndell
Having a strong interest in both medicine and sports Carolyn is a Certified Athletic Trainer and Board Certified Pedorthist.
