🔍 What is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. It acts like a shock-absorbing bowstring that supports the arch of your foot.
When this fascia becomes inflamed or overstretched, it causes plantar fasciitis.
🧾 Causes
- Overuse or strain (e.g., running, dancing)
- Flat feet or high arches
- Poor footwear (unsupportive shoes)
- Obesity
- Tight Achilles tendon
📌 Symptoms
- Sharp pain at the bottom of the heel
- Pain that is worse:
- In the morning (first steps)
- After sitting or resting
- After long standing or exercise
- Heel stiffness or tenderness
⚕️ Treatment Options
Most cases improve with conservative treatments, such as:
1. Rest & Ice
- Reduce activities that strain the foot
- Apply ice 15–20 minutes several times a day
2. Stretching Exercises
- Calf and foot stretches can relieve tension
3. Footwear
- Supportive shoes or custom orthotics
- Avoid barefoot walking on hard surfaces
4. Medications
- NSAIDs (e.g., ibuprofen) for pain and inflammation
5. Physical Therapy
🛑 When to See a Doctor
- Pain persists more than a few weeks
- Severe pain interferes with daily life
- Signs of a tear or other injury
💡 Prevention Tips
- Stretch before activity
- Wear shoes with arch support and cushioning
- Avoid walking barefoot on hard surfaces
- Maintain a healthy weight