Plantar fasciitis is a medical term for injury to the plantar fascia ligament, which connects your heel to your toes and supports the arch of your foot. When the ligament is stretched improperly over a long period of time, small tears and inflammation can cause discomfort in the heel, especially first thing in the morning.
Have your feet been bothering you? Is the pain primarily located in your heels? Is it especially noticeable as you get out of bed in the morning? You might be living with plantar fasciitis. A visit to the podiatrist for proper examination and treatment is in order.
If you’ve been diagnosed with plantar fasciitis, you don’t have to live with pain. Your foot doctor can help with options, including custom orthotics, but there’s much you can do on your own. Foot care specialist Dr. James M. McKee recommends that you try this simple routine while you’re still in bed each morning:
- Take a moment to warm up your feet by “writing” the alphabet in the air with your toes. It’s a good idea to warm up before any stretching or exercise.
- Point your toes and flex each ankle 10 times.
- Squeeze your toes toward the sole of your foot as if you’re trying to use them to pick up a pencil. Hold for 15 seconds, then release and “fan” your toes. Repeat 10 times, then do this on the other foot.
- Stand up and, using a chair or wall for support, lift one heel and then the other, pressing into the toes and ball of the foot, and stretching the sole of the foot. Repeat for up to a minute, until your feet feel comfortable and well-stretched.
Keep your feet feeling good during the day by putting on a pair of supportive slippers when you get out of bed and wearing comfortable footwear during the day. If your heel pain flares up, ice and anti-inflammatory medication such as ibuprofen can help.
James M. McKee, DPM, FACFAS is board certified and trained in the treatment and surgery of all kinds of foot and ankle issues. Together with the dedicated Podiatry Group of Annapolis, P.A. staff, he uses state of the art technology to examine, diagnose, and treat patients with plantar fasciitis and a variety of other foot and ankle issues every day. Call us at 410-224-4448 or click here today to schedule an appointment at our comfortable office on Solomons Island Road in Annapolis, MD.