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Common condition
Plantar Fasciitis
Plantar Fasciitis is a very uncomfortable condition of the foot. It typically presents like sharp knives piercing the bottom of the foot when taking your first steps in the morning.
This condition is very common in the summer months with the use of flip flops, which have no arch support. It is also common during pregnancy.
A sprain or a microrupture of the fascia of the foot following increased exercise (ie. after a period of lay off). Pain typically radiates from the heel, especially on the first few steps in the morning. The plantar fascia is irritated with excessive pronation of the foot as the medial arch collapses.
Treatment
Increase the flexibility and diminish the inflammation process. The flexibility of the foot can be improved with stretching but the inflammation process will require icing of the plantar fascia. New foot wear, double socks and orthotics are often helpful as well to diminish the irritation, as well as Active Release Techniques (ART).
The Stretch
View from front
View from above
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While seated, put the ankle of the injured leg over the knee of the opposite leg.
Using one hand or the other, pull with some force the toes of the sore foot into extension.
This tensions and stretches the plantar fascia of the injured foot. |
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