Plantar Fasciitis
Anatomy:
The plantar fascia, consisting of thick fibrous connective tissue, runs from the calcaneus (heel bone) to the toes. 
Symptoms:
- Pain in the bottom of the foot, especially when first standing in the morning.
- Discomfort when the bottom of the foot is stretched or placed in a dorsiflexed position.
- Mild swelling or redness.
- Over 10% of the population will have plantar fasciitis at some point during their lifetime.
- The most common orthopedic foot problem.
Cause:
- Overuse from increased activity.
- Sudden weight gain.
- Wearing improper footwear.
- Lack of intrinsic foot muscles.
- Relaxed or slouched posture, that decreases supportive arch structure.
Treatment:
- Proper footwear
- Decreased time on feet.
- Stretching into dorsiflexion (pulling back toes).
- Achilles Tendon stretching of any kind (2-3 times per day).
- Massage to the bottom of the foot and calf muscle.
- Freeze a water bottle and roll bottom of foot over it. (10-15min: 2 times per day)
- Wear a night splint.
Strengthening Exercises for the Fascia:
More information on the foot and ankle here.
Prevention (Always the Best Option):
- Preserve flexibility of foot and ankle through stretching. If your foot or calf feels tight then increase stretching frequency (2-3 times per day) and duration (holding each stretch for up to minute). Keeping the fascia and surrounding tissues loose is the best prevention method.
Long Term Prognosis:
Plantar fasciitis can be very stubborn to completely resolve, but most patients find success with conservative measures within a year of starting treatment. Surgery to release the fascia is considered if conservative measures fail.
Other treatments offered by your doctor include: a short leg cast worn for 3-6 weeks or a steroid injection (often very painful).
Always consult your physician before starting any new exercise program.
