Millions of people are affected by plantar fasciitis. The reality is that, at some point, most people are affected by some degree of pain in the arch and heel that could be classified as plantar fasciitis. Plantar fasciitis could be the condition you’re experiencing but you may not realize it. Though it can be a long term foot condition, there are some simple ways to relieve pain and begin actively treating the condition. With regular treatment foot pain can be managed effectively.

The first step to treating plantar fasciitis is to evaluate in what part of the foot you experience pain the most. Inflammation in the plantar fascia tendon on the bottom of the foot is classified as plantar fasciitis . Pain is usually felt in the back of the foot where the tendon meets the heel area. The pressure on the heel during the day can lead to prolonged pain. Regular sharp pain in this part of the foot could indicate plantar fasciitis.

Pain is often felt the most after sitting or resting for long periods of time and abruptly putting weight on the feet. This causes the plantar fascia to stretch and when the tendon is weakened, small tears can occur, leading to sharp pain. Effective treatments include stretching exercises, rest intervals while on your feet for long periods, ice treatments, and wearing more supportive shoes. Stretching the plantar fascia is a good way to help with stiffness and pain. This can be done by wrapping a towel around the tops of your feet while sitting with legs in front and slowly pulling your toes towards yourself with the towel. Heel raises are also effective for stretching the foot and can be done anywhere. The important thing is to regularly stretch your feet and try not to stress your feet too much when exercising. Prolonged foot pain can be made worse by neglecting to give your feet the proper rest and recovery.

The best suggestion for long term treatment is a combination of regular stretching, ice (if needed), and quality footwear. If you’re doing everything you can and still walking around in flat, uncomfortable shoes the condition will be harder to treat. Most plantar fasciitis shoes are highly supportive shoes that provide arch support and heel support better than most shoes. Look for a shoe that you can comfortably wear all day. A cushioned heel and a well constructed midsole are essential for long term benefit to your feet. Over time your pain can be significantly reduced with these simple treatments.