Plantar Fasci-whatis???

Plantar fasciitis is the number one injury that is happening to runners (as well as everyone else).
Here are some facts and helpful tips.

Let me begin, I am not a doctor (though I did play one on tv:). If you suspect you have any health problems consult your physician.

PF affects the plantar fascia. The plantar fascia is the fibrous material that runs from the ball of the foot to the heel. It forms the long arch of the foot. It supports and stabilizes the foot when running. Biomechanical problems, overuse, or incorrect shoes can cause the plantar to be injured.

People with overly flexible or overly rigid feet are especially prone to the problem. In helping 4 or 5 people a day, I have also found that Europe is a major cause of PF. What? People go to Europe and wear dress shoes (don't want to look like an American tourist) and spend a lot more time walking and standing.

Symptoms: You feel a little pain under the heel, but it loosens up as you move around. It progressively gets worse. The pain is especially bad in the AM, after you wake up. Pretty soon the pain starts hurting more and more (especially after sitting for a while). Now it affects your every day life! What to do? See a doctor? Nope I am going to talk to the guy at the running shop!

Dealing with it: One of the best things you can do if you have PF is to stretch your calves (a couple of times a day). The muscles are all connected and a tight calf can cause your biomechanics to change.
NO BARE FEET! When you get up have a pair of shoes by the bed. When you first get up, spell the alphabet with you foot. Massage your foot by rolling it on a tennis ball. Put on shoes and start your day. Keep a 12oz bottle of water in the freezer. Massage your foot with it. It ices and stretches the arch.
In severe cases a doctor may give cortisone shots or prescribe anti-inflammatories. There is some debate about the use of anti-inflammatories in treating PF.
Sports massage (especially Active Release Technique or ART) can be very helpful keeping the legs and arch loose.
You may need orthotics to correct biomechanical problems.
Make sure you are in the right shoes and do not let them get to worn out (about 400 miles).

There is a lot of additional information on the web. Try http://aapsm.org/ or http://www.heel-that-pain.com/plantar_fasciitis/plantar_fasciitis/plantar_fasciitis.php

I tried to keep it short, so if you have any questions, ask!