Plantar Fasciitis is thought to be a degenerative process rather than inflammatory due to damage of the plantar fascia in the form of micro-tears due to overuse. 

Damage tends to occur near the heel, where stress on the fibres is greatest, and where the fascia is the thinnest. The fascia broadens as it extends towards the toes. 

Plantar Fasciitis is often associated with calcaneal spurs. These are depositions of calcium where the fascia suffers most damage. 

Signs & Symptoms:

1. Painful to walk first thing in morning 

2.Feet are painful after standing, walking, running, specifically in the Plantar Fascia origin 

3.Some Shoes are better than others 

4. Tender on the sole of the foot closest to the heel.

Risk Factors / Causes:

1. Over Weight Increases the risk. 

2. Flat Feet (Pronation Distortion Pattern)

3. Loss of Ankle Mobility 

4. A sudden increase in training load

5. Poor Footwear 

Treatment of Plantar Fasciitis

Initial Plan: 

1.No Barefoot Walking 

2.Wear Orthotics

3.Before Moving after rest – write the alphabet with your foot in mid air. 

4.No Running 

5.Find a Local Supplier of  Shockwave Therapy

Self Assessment:

So once you’ve taken care of the initial plan its time to assess yourself to figure out whats

causing your problem and what areas to focus on in your efforts to treat plantar fasciitis

and to prevent it coming back. 

1. Foot Posture

If your feet look like this:

Then you need orthotics. Before you do anything else go see a local podiatrist or orthotist. 

If your feet are a little less extreme then you may get away with not having orthotics, but in both cases you will want to do these following exercises to strengthen up your foot arches and work on the stability of your foot and ankle.