By: James Porco

Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the ligament that connects your calcaneous (heel bone) to your toes, this ligament supports the arch of your foot. If you strain your plantar fascia it gets weak, swollen, and inflamed.

The major ligament involved in plantar fasciitis is the plantar fascia. The calcaneous (heel bone) and phalanges (toes) are connected to each other by the plantar fascia. The achilles tendon is also involved in plantar fasciitis.

There are multiple causes of plantar fasciiitis. You have excessive pronation when you walk (feet roll inward too much). You have high arches or flat feet. You walk, stand, or run for long periods of time, especially on hard surfaces. You are overweight. You wear shoes that don't fit well or are worn out. You have tight achilles tendons or calf muscles.

Most people with plantar fasciitis have pain when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps. It may hurt the most when you climb stairs or after you stand for a long time.

Wear shoes with good arch support and heel cushioning. If your work requires you to stand on hard surfaces, stand on a thick rubber mat to reduce stress on your feet. Do exercises to stretch the achilles tendon at the back of the heel. This is especially important before sports, but it is helpful for non-athletes as well. Stay at a healthy weight for your height. Put on supportive shoes as soon as you get out of bed. Going barefoot or wearing slippers puts stress on your feet. Establish good exercise habits. Increase your exercise levels gradually.

It may be recommended to use medicine to relieve the pain and inflammation caused by plantar fasciitis. Drug treatment does not cure plantar fasciitis. By reducing pain, medicine may make it easier for you to follow other treatment steps, such as stretching. You should not use medicine as a way to continue the activities that are causing heel pain. Types of medication: Anti-inflammatory drugs (Advil, Motrin, etc). Corticosteroid shots (relieves pain and swelling).

Surgery is usually not necessary for plantar fasciitis. 95% of people do not need surgery to recover from plantar fasciitis. Some doctors feel that you should try nonsurgical treatment for at least 6 months before you consider surgery. Type of surgery: Plantar fascia release: This procedure involves cutting part of the plantar fascia ligament. This releases the tension on the ligament and relieves inflammation.

Stay off your feet & cut back on strenuous activities such as sports and running. Ice and anti-inflammatory medications. Do calf stretches and towel stretches several times a day, especially when you first get up in the morning. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics). Use them in both shoes, even if only one foot hurts.

If you believe you may have plantar fasciitis, you may want to see a doctor and get his professional opinion. I personally recommend Dr. Richard Boccio, orthopedic surgeon, specializes in feet. His office is located on 290 east main street, Smithtown, N.Y

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