Plantar fasciitis is a painful inflammatory process of the plantar fascia (a flat connective tissue on the sole of the foot connecting your heel bone to your toes). It is often caused by overuse. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:
- Your feet roll inward too much when you walk.
- 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.
A traditional approach to this condition is ice and stretching. An additional approach is to do strengthening.
Some research shows that this plantar pain may be due to a degeneration of the involved tissue. Eccentric exercises, such as slowly lowering of the heel off of a stair, helps stimulate tendon strength.
This in turn strengthens the plantar fascia. For many people this approach can be the key to a full recovery.
Resource: OnFitness, WebMd