Plantar Fasciitis Self Care

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					                                                Presented by Daniel Toriola

   Foot pain is very common and an estimated 75% of people will suffer from some type of foot pain at some point
   in their life. The foot is a complex structure made of 26 bones, 33 joints and layered with an intertwining web of
                                                  more than 120 muscles
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                                                       Plantar Fasciitis Self Care
                                                                By Jeff Foster

   When you first rise and shine in the morning are your first few steps greeting you with severe sharp

This stabbing type of heel pain is most commonly caused by an inflammation of your plantar fascia.
The plantar fascia is the tissue that connects your heel bone to your toes. So you can see this covers
an area all along the bottom of the foot.

The pain associated with plantar fasciitis is usually worse in the morning because as you sleep at night
and are off of your foot the fascia will tighten or shrink back; so when your foot first hits the floor the
fascia hasn’t yet had a chance to limber up. Once you are up and around a bit the pain may decrease
somewhat as the tissue warms up and stretches back out.

Even though plantar fasciitis is quite painful, in most cases you can affect a cure and take measures
against reoccurrence without surgical intervention.

With plantar fasciitis the symptoms are well defined with a sharp or burning pain on the inside bottom
part of your heel that (as mentioned previously) will be most prevalent with the first steps in the
morning or after you have been off your feet for a while.

For most, the cause of plantar fasciitis is simply putting the tissue under to much stress and strain from
everything from too strenuous of a workout to any type of activity around the house that would overload
the tissue.

The majority of plantar fasciitis cases can be treated and relieved via self care techniques.

After a period of activity or you have been on your feet, apply ice to the area of pain on your foot. Do
this by wrapping the ice in a cloth or light towel and apply for about 15 to 20 minutes at one time.
Ideally you’ll want to apply the ice to your foot immediately after any periods of activity with your foot.
An actual ice message will benefit as well. Freeze a small paper cup full of water then simply rub the
top of the ice over the painful area for about 5 to 7 minutes. Either way, the key with the cold therapy is
to reduce the swelling in the tissue.

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                                                Presented by Daniel Toriola

In situations where cold therapy isn’t an option, try to stay off your feet as much as possible. Cut down
on the mileage you are putting on your feet by eliminating unnecessary trips and walking.

Also, take up a routine of stretching your arch, foot, and Achilles tendon area. This is particularly
important early in the morning before you begin engaging in your daily activities.

If your work requires that you spend the vast majority of your day on your feet, you may want to add
arch supports or heel cups to your shoes in order help absorb the shock that your plantar fascia is
currently taking. Your doctor may recommend other conservative mechanical devices such as night
splints or orthotics. A night splint is a device that attaches to your foot that keeps your plantar fascia
and Achilles in a stretched position during the night. Orthotics is specially form fitted (to your foot)
inserts for your shoes that help distribute your weight evenly.

With most plantar fascia pain being the result of some form of stress and strain, you can see that most
of the treatment is directed toward relieving the stress and treating the physical pain. Something as
simple as getting your weight under control can be a part of the treatment and prevention process.

If, however, self care techniques and treatments are ineffective at providing relief, you should consult
with your physician regarding the pain, what you have currently been trying to relieve the pain, and the
options regarding a more aggressive treatment.

For more important information on visit
where you will find advice on foot pain causes such as, foot corns, and more.

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                                        Plantar Fasciitis - A Foot Pain Like No Other
                                                                 By Jeff Foster

 Plantar fasciitis is the most common cause of heel pain seen by orthopedic physicians today and once
you experience the unique pain of plantar fasciitis you will never forget it.

Affecting both men and women, plantar fasciitis is a condition of the plantar fascia which is the broad,
flat, ligament-like band that runs along the bottom of the foot connecting the bottom of the heel to the
toes. The purpose of this band is to support the arch of the foot. When the plantar fascia becomes
strained or swollen or inflamed then plantar fasciitis and the heel pain it brings along with it develops.

Plantar fasciitis is commonly seen in people who exercise heavily, particularly runners and employees
who have jobs requiring quite a bit of walking or standing, especially if those jobs take place on hard
surfaces. Others who may be at higher risk of developing plantar fasciitis are those who are obese or
even those who have gained weight related to pregnancies.

Plantar fasciitis pain occurs most frequently first thing in the morning, specifically with the first step out
of bed or even taking that first step after standing in one place for a long time or with that first step after
sitting for a prolonged period of time.

Most of those suffering with plantar fascitis usually report some relief from pain following activity, like
the plantar fascia is “loosening up” or even “warming up” but then the heel pain returns with a
vengeance after being up and on the feet either standing or walking.

Talk about impacting your lifestyle…plantar fasciitis can certainly do it.

The complete resolution of plantar fasciitis can take a full year for some patients.

Even a large majority of sufferers report continued pain even six months after diagnosis. But the good
news is that the majority of sufferers do recover without surgery.

The goal of plantar fascitis treatment is to allow the plantar fascia to heal, specifically treatment
focuses on reducing the inflammation and pain in the heel, improving the strength and flexibility of the
foot, allowing the small tears in the plantar fascia to heal, and ultimately get back to your normal life.

Treatment options include night splints, non-steroidal anti-inflammatory medications, cortisone
injections into the heel, ice, good shoes, orthotics, stretching exercises, physical therapy and
ultrasound therapy.

Plantar fascitis is painful and even though conservative, non-surgical treatments can resolve the pain
and inflammation it can take up to one year for complete resolution of this condition.

Don’t get discouraged, just do the work to get your life back!

For more important information on sore feet visit where you will find advice on
foot pain causes such as, foot corns,
and more.

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