What is plantar fasciitis?

One of the most common injuries among runners, plantar fasciitis doesn't just affect those who gallop for a living or for recreation. The result: Intense pain in the foot and heel (and a lovely looking limp to boot). The plantar fascia is a thick bundle of tissues that runs from the toes to the heel on the bottom of your foot.

When that tissue gets overworked, it creates tears in the fascia - resulting in inflammation and pain most often occurring near the heel. It can be a very slow-healing condition (because there's not a whole lot of blood supply to the area), which makes it all the more frustrating. It will feel like severe bruising on the bottom of the heel (it typically feels worse in the morning when you first put weight on it), and it typically happens because of overpronation of the forefoot (rolling the front of the foot too far to the inside).

To stretch and strengthen the area, sit in a chair with your affected foot crossed over the other leg, so your ankle is resting on your knee. Grab your toes and bend them up toward your shin. This will stretch the plantar to help relieve some of the pain.

Make sure you get good running shoes that can help control the overpronation; cushioned heel inserts and shoes with rubber soles can help. You may also want to add anti-inflammatories.

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