Plantar fasciitis is an irritation of the plantar fascia. This common foot problem may begin as tenderness or mild pain in the arch or near the heel.

The pain is usually worse in the morning when getting out of bed, improving during the day, as you walk around. Pain may increase after standing/walking too much or after prolonged sitting.

If placed under too much stress the fascia stretches too far, causing inflammation of the fascia and surrounding tissues. Eventually, the area becomes less flexible, aggravating the problem.

Heel spurs are a condition often associated with plantar fasciitis. The pain will feel as if the heel is bruised, or like stepping on a stone.

Causes of this problem can be:*Loss of flexibility and pulling on the fascia

*Tightness in the Achilles tendon and calf muscles

*High arches associated with "rigid" feet

*Flat feet

Treatment of this condition:*Wearing supportive shoes at all times. (shoes should be kept at the bedside and put on

before standing) Be sure the soles of your shoes are not worn down at the heel.

*Wearing a "heel cup" device in your shoe to cushion the heel (wear one in each shoe to

avoid leg length problems).

*Ice massage can be done by freezing water in a plastic pop bottle, placing it under

the foot while seated and rolling your foot over it, from the heel to ball of your

foot, and back again for 3 to 5 minutes.

*Anti-inflammatory prescribed by a physician

If the injury has not improved in about 4 weeks, your physician may want to prescribe orthotics, or physical therapy.

Gastroc StretchPosition your body as shown, keep your back heel down and toes straight ahead or turned slightly inward. Hold the stretch gently 30-60 seconds. Repeat 3-5 times.

Soleus StretchPosition your body as shown. Keep back heel down and toes straight ahead or turned slightly inward. Hold the stretch gently for 30-60 seconds. Repeat 3-5 times.

Massaging and stretching the fascia, start seated without shoes and socks, with a golf ball under the base of the big toe and roll the foot forward over the ball, then back again. Move the ball to the base of the second toe and repeat with all toes, so you feel a little tenderness. Avoid the heel if painful.

Sit on the floor with knee bent and ankle flexed toward you. Pull the toes back toward the ankle hold for a count of 10 working up to 10 times. Strengthening the arch by picking up marbles or a golf ball with your toes, or pulling a towel toward you with your toes.

If you have been instructed in the past to avoid any of these specific exercises in the past, do not perform them now. Stop if any of these motions increase or cause pain. If you have any questions, contact the rehab center at 429-6893.

Thank you.