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Just this week I was speaking to two people who were suffering with plantar fasciitis. But what is this very painful feeling that we get in the bottom of our feet? Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).
Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or exercising.
The issue with this problem is that we can’t, and don’t, give our feet the right amount of rest and care that they deserve. How we move all starts with our feet. It could be in the form of balance, power or strength, so we should take more care of them. The problem is that the feet have to deal with is what is happening further up the body. The issue may be further up the kinetic chain and the feet are taking the brunt of it.
And while it may be obvious, it should be noted that the heavier you are the greater the burden on your body, and the first place to take a hit is your feet. Here are a few tips I picked up from a physio on dealing with plantar fasciitis.
Rest
Take the pressure of your feet. No standing around or running or jumping. In some cases, you can substitute running with swimming or cycling, all having been shown to reduce pressure on the fascia.
Stretch
Don’t just stretch your feet, but work on your ankles and calves. Stretching reduces the pain that comes with plantar fasciitis as long as it is specific to the area.
Ice Up
USE ice for 10-20 minutes a time, two to four times a day. It’s good early on in your recovery but may have diminishing returns further down the line.
Foot Supports
Arch supports or wearing shoes with extra support in the arch provides relief.
Do you need custom inserts? Probably not, but you need support because that’s what the plantar fascia would be doing by itself if it were healthy.
Strength Training
You may want to think about loaded carries when you are recovered or doing more of them as a preventative measure.
They are a good combination of static and dynamic support in the feet.
We often take for granted basic movements like running and jumping, particularly as we age, not realising that even the simplest movements require complex interactions. Once again remember these all start with your feet.
So if you suffer from feet pain or not, take more care of them because they are all you have to stand on.
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