Waking up in the morning is already difficult enough for some people. Having plantar fasciitis can make getting up in the morning a painful and slow process. Plantar fasciitis is sharp pain in the heel that is usually at its worst in the mornings. Often, plantar fasciitis is only attributed to runners, hikers and other athletes. Truth is, anyone can suffer from it if they are causing repetitive strain on their feet. This may be from standing on hard surfaces throughout the day, walking barefoot, wearing shoes with little to now support and more. The good news is, plantar fasciitis is curable and with the proper rest and care, you can wake up pain free in the morning.
Causes of Plantar Fasciitis
Plantar fasciitis is caused by strain of the ligament that supports the foot when you walk and stand. Repeated strain on this ligament causes small tears over time. Eventually, this leads to sharp pain and swelling in your heel and foot. The pain is most noticeable in the morning when you first go to stand. There are several factors that can increase your chance of getting plantar fasciitis, these include:
- Wearing shoes that are too tight or poor fitting
- Being overweight
- Walking, standing or running on hard surfaces for extended periods
- High arches or flat feet
- Poor walking posture
Treating and Preventing Plantar Fasciitis
If left untreated, plantar fasciitis becomes more difficult to treat and to prevent. It’s important that if you’re suffering from the pain associated with plantar fasciitis, you begin treatment quickly to prevent any further damage. Treating the problem quickly and with the correct methods will also allow you to prevent it from returning in the future. Meeting with a physical therapist will provide you with the techniques and exercises to ensure that your pain is being treated in a supervised setting. Your physical therapist will teach you stretches, proper walking and running techniques, and offer tools to prevent the condition from returning. Treatment methods for plantar fasciitis include:
- Resting your feet throughout the day, especially from hard surfaces.
- Do simple exercises
- Wear shoes with good support and shock absorption
- Try heel cups and special inserts in your shoes
- Reduce inflammation through icing your heels
Another way to reduce the pain associated with plantar fasciitis is through simple stretches and exercises. Doing these several times a day will allow the ligaments in your foot to become more flexible and will strengthen the muscles that support your foot. A couple exercises and stretches to try are:
Plantar fasciitis doesn’t have to stop you in your tracks in the mornings. Meeting with a physical therapist, together you can develop a plan to not only stop the pain but also prevent it from happening. Your physical therapist will work with you to ensure that you are doing everything correctly to prevent further injury to your foot’s ligaments and muscles.
Care First Rehab in Cary, NC provides on-location and clinic therapy services including physical, occupational, pediatric, speech, massage, sports injury and more. Contact Pragati Sonker at (919) 460-1921 to schedule your therapy appointment.