Plantar Fascitis

Caused by inflammation of the plantar fascia ligament that extends from the heel bone to the toes. Most common cause of heel pain.

Most common cause of heel pain. Typical symptoms are burning, stabbing, or aching pain in the bottom of the foot that is often worse in the am.

Risk factors include abnormal gait, advanced age, arthritis, flat feet, high-intensity exercise, high arches, obesity, poor footwear, and pregnancy.

Responds well to conservative treatments such as:

1. Maintain a healthy weight to reduce stress on feet.

2. Wear supportive shoes with a low to moderate heel and good arch support. Don’t go barefoot.

3. Icing the area for 15-20 minutes 3-4x daily or try putting a frozen can or water bottle on the ground and rolling it around with your foot

4. Rest from high intensity workouts. Low intensity workouts and stretches can be beneficial.

Prone Hip Extension

Side-Laying Leg Lift

Frozen Can Roll

Towel Stretch

Standing Calf Stretch

Seated Plantar Fascia Stretch

Plantar Fascia Massage

Achilles Stretch