- Pain on the bottom of the foot near the heel, or in the arch of the foot
- Pain with the first few steps after getting out of bed in the morning, or getting up from a seated position, such as after a long car ride. The pain subsides after a few minutes of walking.
- Greater pain, not during, but after exercise or activity
The plantar fascia is a long, thin, tough fibrous band of tissue that lies directly beneath the skin at the bottom of your foot, connecting the heel to the base of your toes. It supports the arch and is designed to absorb the high stresses and strains placed on the foot. Too much pressure and strain may damage or tear your plantar fascia, causing heel pain and stiffness. Here are some factors that make you prone to the condition:
- Female, more than male
- Long periods of standing, walking, or running (in your work or with exercise)
- Flat feet or high arches
- Non-supportive, ill-fitting footwear
- Rest – Refrain from the activities that contribute to the pain, and stop exercise such as running or walking especially on hard surfaces.
- Ice – Cold or ice compress for 20 minutes, 3 to 4 times a day is effective in reducing the pain
- Non-steroidal anti-inflammatory medication – Drugs such as ibuprofen or naproxen may be prescribed by your doctor to reduce pain and inflammation.
- Exercise – Stretching your calves and plantar fascia is the most effective way to relieve the pain that comes with this condition. Your Physical Therapist can teach you more about these stretching exercises.
- Well-fitted shoes – shoes with good arch support and a cushioned sole are important. There are heel cups or shoe inserts designed specifically to help treat plantar fasciitis. Use them in both shoes, even if only one foot hurts.
- Night splint – keep the feet from pointing down, as it stretch the plantar fascia, reducing the morning pain.
- Cortisone injections – Steroids can be injected into the plantar fascia to reduce inflammation and pain. However, your doctor may limit your injections -as multiple steroid injections can tear the plantar fascia resulting to a flat foot and chronic pain. Percutaneous Electrolysis Therapy EPTE© – This is an incorporation of electric current through needling.