Plantar fascia is a band of tissue that runs from your toes to your heel. In our body its job is to support the arch and absorb stresses in the foot.

SIGNS AND SYMPTOMS:

1. Pain the foot when taking the first steps out of bed in the morning or after sitting for a prolong time.
2. Pain after intense running or jumping activities.
3. Pain when walking barefoot or poor supportive shoes.
4. Limping with initial walking or prolong walking.
5. Difficulty with walking inclines or stair climbing
6. Pain can change throughout the day
7. Tenderness or tightness in the arch or ball of the foot
8. Pain can commonly in one foot but can present in both feet

Possible contributions to plantar fasciitis:

1. Tight calf muscles
2. Flat feet
3. Obesity
4. Wearing unsupportive shoes
5. Tasks requires prolong weight bearing (standing or walking)
6. Suddenly increasing intensity of activity level in sport or job

Deficits that Therapist Identify during Evaluation:

1. Tight calf muscles
2. Loss of Joint Mobility at the Subtalar Joint
3. Palpable cords or tightness in plantar fascia
4. Flat foot posture (overly pronated)
5. Decreased big toe extension
6. Tenderness in the ball or arch of patient’s foot

Initiative-taking tools in preventing and managing Plantar Fasciitis

1. Wear supportive shoes with proper arch support
2. Warm-up before exercising and proper advance the intensity of the exercise program
3. Stretch your calf muscle and plantar Fasciitis (please see exercises below)

Below are examples of exercises you can do at home!  

1.      Sit in a chair and put your affected foot on your other knee.

2.      Hold the heel of your foot in one hand, and grasp your toes with the other hand.

3.      Pull on your heel (toward your body), and at the same time pull your toes back with your other hand.

4.      You should feel a stretch along the bottom of your foot.

5.      Hold 30 seconds.

6.      Repeat 2 to 4 times.

(See image below)