Plantar Fasciitis: What?
A common symptom is pain when stepping out of bed in the morning or stepping down on foot after not being on it for a period of time.
Pain from aggravation of the plantar fascia is commonly felt initially on the bottom of heel when resting after activity.
What else?
A more severe situation that should prompt further evaluation would be if you are experiencing any numbness or “tingling” in foot OR if swelling in foot occurs to rule out neurological syndromes or fractures.
How?
The causes can be single episode, or repeated stress leading to compensation of nearby structures.
A trained medical professional can provide functional tests and pain-relief options if a more clear picture of “how” is of interest to you.
Where to start?
Assess your current activity levels. An increase in distance running, changing surface, or even new or poor footwear can create pain over time.
Following any external corrections, pain management can be found with rest, SMFR to the sole of the foot, and ice (Frozen water bottle or paper cup).
Try These Three
LEVEL 1: DFs stretch, great toe stretch, and calf stretches (no flat-foot).
LEVEL 2: Toe yoga, forwards and sideways ankle dance
LEVEL 3: toe scrunches, toe pick ups, arch lifts