Do you have heel pain that is worse in the morning with your first few steps after you get out of bed? You may have a condition called plantar fasciitis. Plantar fasciitis is an inflammation of the plantar fascia (a band of connective tissue that connects your calcaneus (or heel bone) to your toes. Plantar fascia may be caused by poor foot mechanics, wearing the "wrong" shoes (i.e. flip flops, high heels, shoes that don't provide arch support or shoes that are worn out), standing too long on hard surfaces without adequate support or tight gastrocnmeius (calf) muscles or Achilles tendons. If you think you may have plantar fascia, early intervention is best! Roll your foot on a tennis or golf ball over the tender area. Do this daily for up to 3 minutes (or the length of a TV commercial), followed by ice massage. An easy way to do ice massage is to freeze a water bottle and roll your foot on the frozen bottle for about 5 minutes. Stretching your calf muscles is also a good idea if you think you may have plantar fasciitis. If the heel pain doesn't resolve within a couple of weeks with these easy techniques, you can consult with a physical therapist who can evaluate your foot mechanics and provide treatment.
Nancy
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