It is a strain or tearing of the long plantar ligament or aponeurosis on the bottom of the foot. Morning pain and stiffness is also common. Signs include tenderness on the heel of the foot, pain with bending the toes up and stiff ankle movements due to tight calf muscles. A heel spur may be present on an x-ray which is the result of pulling of the plantar fascia from the bone as it is strained. Plantar Fascitis can be due to training errors, a rapid increase in running mileage, or steep hill climbing.
Initial treatment includes rest, ice, and can include physiotherapy.
As well, a stretching program for the calf muscles is important to maintain flexibility and support. Including these exercises in your warm-up schedule will assist in the prevention of plantar Fascitis and improve your overall health. Stretches should be held for 15 to 20 seconds and done 3 to 5 times on each side before and after workouts and more frequently if plantar fascitis is present. Keep the knee straight and heel on the ground. Toes should be pointed straight ahead on both feet.