WHAT IS IT?
The plantar fascia is a piece of thick tissue spanning from your heel to your toes. Inflammation of the tissue begins when it experiences increased stress from either being stretched or twisted too much.
Pain is usually felt near your heel and is worse in the morning after it has had a chance to shorten overnight. Walking and running usually help to warm up the tissue up so symptoms don't usually occur when you're active.
Calf raises are recommended as a necessary step for treatment because they strengthen the ankle stabilizing muscles, like tibialis posterior, which serve to dynamically support your arch and take the strain off the plantar fascia. Towel crunches with your toes will strengthen the smaller arch-stabilizing muscles. A study from the Running Injury Clinic also shows that simple over-the-counter orthotics can reduce plantar fascia stress by 35%.
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Health content provided by Dr. Reed Ferber and the Running Injury Clinic