HEEL MY PAIN!. . .dealing with Plantar Fasciitis


Before you diagnose yourself through this blog or any other website, please see a doctor to make sure that you have plantar fasciitis.  It's good to read up on different injuries only as an aid to start an active conversation with your doctor but you should not self diagnose. 


Plantar Fasciitis is a very common heel problem in runners, as well as extremely active people and/or athletes.  For runners,  it usually occurs when there is a drastic change in mileage and/or if a runner does not perform static stretching after a run.  It is often described as a sharp pain in the heel or bottom foot area.  

Plantar Fascia is a flat band of tissue that connects the heel bone to your toes.  The plantar fascia also supports the arch in your foot.  If it is stressed or overused tiny tears develop and this is the pain and inflammation that you feel in your heel or bottom of your foot.  

Symptoms of Plantar Fasciitis: 

  • Sharp stabbing pain in the middle of the heel or along the arch.
  • Morning hobbling from the foot trying to get better.
  • If sitting for some time, the pain can resurface once you stand up.
  • If you have pain at night, check with your doctor because you may be suffering from something other than plantar fasciitis. 

Calf stretches

Calf stretches

How to Treat and Prevent Plantar Fasciitis
  • Go see your doctor.  Your doctor will examine your feet while standing and as you walk. He/She should take X-Rays to make sure you do not have a more serious injury.  You also may need orthotics.
  • Take a break and ICE ICE, Baby!  Rest your feet by cutting back on your activity. This is the ONLY time I will suggest you don't move.  The more you ignore the worse it will get.  Also, icing while resting will reduce the inflammation.
  • Toe stretches. This is when you take your large toe and pull back. This will stretch the tissue and relieve some of the pain.
  • The golf ball roll. If you need a golf ball, let me know...I am married to a Golfing Freak! LOL! Take a golf ball, in standing and roll it along the tissue on the bottom of your foot.
  • Calf stretches any time, any where! Stand on the edge of a step with the balls of your feet and drop your heel. Stretching for 15 seconds X 3 sets (2-3 times a day).  


Let's MOVE!