Your Guide to Treating Plantar Fasciitis Like a Pro

By James Cosentino

If you've ever experienced that stabbing pain in your heel, especially when you take those first few steps in the morning, you might be in the plantar fasciitis club. But fear not! Let's dive into how to kick this condition to the curb and get you back on your feet—literally!

Understanding your foe – What's Plantar Fascitis Anyway?

The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. When that band gets irritated or strained, voila! You've got yourself some plantar fasciitis. It's often caused by training change, wonky foot mechanics and even some medical conditions like Crohns Disease and Ulcerative Colitis

How Do I Know It's Plantar Fasciitis?

You'll know it, trust me. That sharp pain in your heel, especially in the morning or after chilling for a while, is a telltale sign. Sometimes it eases up as you move around but can rear its ugly head after a long day.

Treating Plantar Fasciitis Like a Champ

Rest & Ice, Ice, Baby!

Give those feet a break! However, resting doesn’t mean stopping. You want to find an amount of activity you can do that doesn’t aggravate your heel pain. Icing doesn’t fix the problem, but it can make it feel better at the end of a long day.

Raise it up

Putting some foam heel lifts in your shoe or wearing shoes with a slightly higher heel can really help to make things feel better. This isn’t a forever solution, but will relieve that morning pain.

Exercise is king

Most people with plantar fasciitis will need to strengthen their calves and feet. Starting on some calf raises can really help to lengthen out your runs and walks

Playing Defence – How to Prevent Plantar Fasciitis From Sneaking Back

Once you've sorted your heel pain out, keep it at bay! I like to use the principle ‘Smooth out the bumps’ Try not to be too erratic with your training, consistency is key. Stay active, but ease into new activities gradually. Keeping up with calf raise exercises can really help to maintain the strength in your calf and foot.

Remember, plantar fasciitis is not an overnight battle, but with patience, the right moves, and the right advice, you'll be back on your feet, running through life in no time! If you need help with your heel pain, please feel free to give us a call.