Many people have experienced plantar fasciitis. It is a painful bottom (plantar surface) of the foot that often comes on after athletic exercise, prolonged hiking or running or just for no reason at all.
The plantar fascia is a band of tissue that connects the heel bone to the toes. This wide ligament covers the entire bottom of the foot and acts like a elastic band under the arch and helps absorb shock when you walk. Inflammation and tiny micro tears are the culprit in plantar fasciitis. Most patients can diagnose it themselves and it rarely needs imaging or any special tests.
|Bruise indicating a ruptured plantar fascia|
So what should be done for a torn plantar fascia? Like any muscular injury, ice is the first treatment. It not only limits further bleeding and swelling, it also provides pain relief. Elevation and compression (ace wrap) are also first treatments. An ultrasound is usually as effective as an MRI for seeing the ligament but the diagnosis does not require any imaging. Physical therapy and using a walking boot are helpful for the first few weeks of healing. It is very rare that surgery is needed. The fascia forms a scar and heals itself. Sometimes shoe orthotics are used to support the arch during healing.
The best way to keep your feet healthy and prevent plantar injuries are:
Never get a steroid injection into the plantar fascia (it is a risk factor for rupture)
Stretching the toes and feet before activity
Stretch the arch of your feet
Stretch the achilles tendon (it's all connected)
Wear good athletic and walking shoes with arch support
Use heel cups or shoe inserts (over the counter is fine)
Flex your feet/toes upward when you are in bed and before you get up in the morning.