See if you have Plantar Fasciitis or symptoms of Plantar Fasciitis. What causes Plantar Fasciitis and how can I treat and prevent Plantar Fasciitis?

1. Plantar FasciitisPlantar Fasciitis
Do I Have Plantar Fasciitis?Do I Have Plantar Fasciitis?
By John R Allison
06/2014

2. What is Plantar Fasciitis?What is Plantar Fasciitis?
Plantar Fasciitis is an inflammationPlantar Fasciitis is an inflammation
caused by excessive stretching of thecaused by excessive stretching of the
plantar fascia.plantar fascia.

3. The plantar fascia is a wide band of fibrousThe plantar fascia is a wide band of fibrous
tissue which runs along the bottomtissue which runs along the bottom
surface of your foot, attaching at thesurface of your foot, attaching at the
bottom of the heel bone and extending tobottom of the heel bone and extending to
the forefoot. When the plantar fascia isthe forefoot. When the plantar fascia is
excessively stretched, this can causeexcessively stretched, this can cause
plantar fasciitis, which can also lead toplantar fasciitis, which can also lead to
othet foot conditions such as heel pain,othet foot conditions such as heel pain,
arch pain, and heel spurs.arch pain, and heel spurs.

4. What Causes Plantar Fasciitis?What Causes Plantar Fasciitis?
Plantar Fasciitis often leads to heel pain, heel spurs, and/orPlantar Fasciitis often leads to heel pain, heel spurs, and/or
arch pain. The excessive stretching of the plantar fasciaarch pain. The excessive stretching of the plantar fascia
that leads to the inflammation and discomfort may bethat leads to the inflammation and discomfort may be
caused by the following: Over-pronation (flat feet) whichcaused by the following: Over-pronation (flat feet) which
results in the arch collapsing upon weight bearing. A footresults in the arch collapsing upon weight bearing. A foot
with an unusually high arch. A sudden increase in physicalwith an unusually high arch. A sudden increase in physical
activity. Excessive weight on the foot, usually attributed toactivity. Excessive weight on the foot, usually attributed to
obesity or pregnancy. Improperly fitting footwear.obesity or pregnancy. Improperly fitting footwear.
However, the leading cause of plantar fasciitis is Over-However, the leading cause of plantar fasciitis is Over-
pronation or simply, flat feet.pronation or simply, flat feet.

5. Over-pronation occurs in the walking process, when aOver-pronation occurs in the walking process, when a
person’s arch begins to collapse, causing the plantar fasciaperson’s arch begins to collapse, causing the plantar fascia
to be stretched away from the heel bone. With Plantarto be stretched away from the heel bone. With Plantar
Fasciitis, the bottom of your foot usually hurts near theFasciitis, the bottom of your foot usually hurts near the
inside of the foot where the heel and arch meet. The pain isinside of the foot where the heel and arch meet. The pain is
often acute either first thing in the morning or after a longoften acute either first thing in the morning or after a long
rest, because while resting the plantar fascia contracts backrest, because while resting the plantar fascia contracts back
to its original shape. As the day progresses and the plantarto its original shape. As the day progresses and the plantar
fascia continues to be stretched, the pain often eases.fascia continues to be stretched, the pain often eases.

6. How do I treat Plantar Fasciitis?How do I treat Plantar Fasciitis?
The key for the proper treatment of plantar fasciitis isThe key for the proper treatment of plantar fasciitis is
determining what is causing the excessive stretching of thedetermining what is causing the excessive stretching of the
plantar fascia. When the cause is over-pronation (flat feet),plantar fascia. When the cause is over-pronation (flat feet),
an orthotic with rearfoot posting and longitudinal archan orthotic with rearfoot posting and longitudinal arch
support is an effective device to reduce the over-pronationsupport is an effective device to reduce the over-pronation
and allow the condition to heal. Try one of the leadingand allow the condition to heal. Try one of the leading
custom insole fabricators atcustom insole fabricators at www.footmindbody.comwww.footmindbody.com..
Custom Plantar Fasciitis insoles by
www.footmindbody.com

7. Other common treatments include stretchingOther common treatments include stretching
exercises, plantar fasciitis night splints, wearingexercises, plantar fasciitis night splints, wearing
shoes that have a cushioned heel to absorbshoes that have a cushioned heel to absorb
shock, and elevating the heel with the use of ashock, and elevating the heel with the use of a
heel cradle or heel cup. Heel cradles and heelheel cradle or heel cup. Heel cradles and heel
cups provide extra comfort, cushion the heel, andcups provide extra comfort, cushion the heel, and
reduce the amount of shock and shear forcesreduce the amount of shock and shear forces
placed during everyday activities. Every time yourplaced during everyday activities. Every time your
foot strikes the ground, the plantar fascia isfoot strikes the ground, the plantar fascia is
stretched.stretched.

8. How do I prevent Plantar Fasciitis?How do I prevent Plantar Fasciitis?
You can reduce the strain and stress on theYou can reduce the strain and stress on the
plantar fascia by following these simpleplantar fascia by following these simple
instructions: Avoid running on hard or uneveninstructions: Avoid running on hard or uneven
ground, lose any excess weight, and wear shoesground, lose any excess weight, and wear shoes
and orthotics that support your arch to preventand orthotics that support your arch to prevent
over-stretching of the plantar fascia.over-stretching of the plantar fascia.