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Fitness

Plantar Fasciitis – Prevention and Treatment

Do you know where your plantar fascia is? Chances are you don’t unless you have injured it and developed plantar fasciitis (inflammation of the plantar fascia).

Becca Borawski

Written by Becca Borawski Last updated on May 26, 2011

Do you know where your plantar fascia is? Chances are you don’t unless you have injured it and developed plantar fasciitis (inflammation of the plantar fascia). According to the American Academy of Orthopaedic Surgeons approximately two million people seek treatment for plantar fasciitis each year.

Your plantar fascia is a thick band of tissue running along the arch of your foot, from your toes to your heel.

Do you know where your plantar fascia is? Chances are you don’t unless you have injured it and developed plantar fasciitis (inflammation of the plantar fascia). According to the American Academy of Orthopaedic Surgeons approximately two million people seek treatment for plantar fasciitis each year.

Your plantar fascia is a thick band of tissue running along the arch of your foot, from your toes to your heel.

With prolonged abuse, small tears can develop in the tissue, followed by inflammation and chronic heel pain.

According to the Mayo Clinic, plantar fasciitis occurs commonly in runners.

High mileage and hard running surfaces can factor into the likelihood of developing the condition. Also at risk are athletes who spend a lot of time on the balls of their feet, flexing their calves.

Without regularly stretching the Achilles and calf muscles, this puts excessive tension on the plantar fascia. Repetitive jumping, obesity, and footwear lacking in support can also be contributing factors to the condition.

Treating Plantar Fasciitis

  • Stay off your feet – take a break from running or jumping.
  • Ice – reduce swelling and irritation by regularly icing the area.
  • Fish oil – one of the great qualities of this supplement is the reduction of inflammation.
  • Stretching – stretch out your Achilles and calves to relieve tension on your feet
  • Massage – use a foam roller on your calves or a lacrosse ball to massage your feet.
  • Splint – wear a special boot at night to keep your foot flexed and prevent overnight tightening.

Also consider purchasing a new pair of shoes with adequate heel support. While barefoot running is all the rage these days, without excellent running form, you could be asking for trouble.

Becca Borawski

About Becca Borawski

Becca found her way to a career in health and fitness through Martial Arts and CrossFit. Originally a music editor for film and television, Becca started studying Martial Arts in 2000. Though she started with traditional Martial Arts it was not long before she discovered Mixed Martial Arts (MMA) and her path was forever altered. She began training in Brazilian Jiu-Jitsu (BJJ) and Muay Thai and started working with professional MMA fighters, building websites, working on fight promotions, and producing videos.

As a competitor in BJJ herself, Becca wanted to get stronger and fitter. In 2006 she discovered CrossFit and became a student at CrossFit Los Angeles. In only a couple of years she became CrossFit Level III Certified, left her career in the film industry, and dedicated herself full time to coaching. She has since been certified through CrossFit in Olympic Lifting, Powerlifting, Nutrition, Endurance and Kids coaching. She also held an NSCA-CSCS from 2006-2008 and is a certified IndoRow instructor. In addition to coaching adults, she founded the CrossFit LA Kids program in 2010 and taught children aged 5-17.

Becca regularly takes on new sports, which have included indoor rowing, fencing, and most recently, cycling, as she believes it makes her both a better athlete and a better coach. In order to reach more people with her coaching, Becca also created ModernAthena.com – a website dedicated to women in pursuit of physical fitness and self-improvement.

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