Tearing, excessive stretching, and/or inflammation of the plantar fascia (a tough, fibrous band of tissue that runs along the bottom of the foot with attachments to the heel bone and to the base of the toes).
Overpronation, long distance running, aging, and weight gain can all contribute to excessive stress on the plantar fascia, resulting in plantar fasciitis. Plantar fasciitis can cause bone spurs as calcium is deposited where the fascia is torn away.
Pain in the medial (inner) aspect of the heel, where the plantar fascia attaches to the heel bone. Typically, pain is worse in the morning after the fascia has contracted during the night.
Recommended Treatment: R.I.C.E.
- Rest, Ice, Compression, Elevation. Reduce activity to promote healing. Avoid downhill and hard surface running. Apply Ice for 10-15 minutes after each workout to reduce inflammation and pain. Massage (using Plantar Massage Balls
) and stretch
the plantar fascia and calf muscle. Wear arch supports. As with any orthopedic injury, a consultation with a sports medicine professional is recommended. Click for Heel & Calf Stretches