The infamously stubborn PLANTAR FASCIITIS!
I’m hearing about it a lot these days so I decided to share some info about it….
Plantar fasciitis is caused by chronic irritation of the arch of the foot due to excessive strain.
It starts with a dull pain in your heel or on the bottom of your foot, then progresses to a stabbing pain with weight bearing. The pain worsens when you take your first steps in the morning or with prolonged running, walking and/or standing.
The plantar fascia is a flat, thick band of tissue that connects your heel to your toes.
It supports the arch of your foot and may get irritated if:
-you pronate too much when you walk/run (roll your foot inward)
-have high arches or flat feet
-walk, stand or run for long periods
-are overweight
-wear improper shoes
-have tight calf muscles
It is common in runners and women in menopause. (Go figure!!)
Treatment should be aimed at the cause. Some examples – putting arch supports in your shoes, weight loss as needed, appropriate footwear, rest, stretching your calves, foot and lower extremities. You can also help reduce the pain with ice, while you stretch and massage the area with a frozen bottle of water. Roll the bottle under your foot for a few minutes as you apply pressure.
You can also stretch the fascia by keeping the heel on the ground and stretching the toes up on the wall.
Have a fabulous day,
Your WOFB Coaches!
Miami Women-Only Fitness Bootcamp 
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