Summer is here and with that may mean relaxing, taking your shoes off, or even strapping on your shoes and going for a walk.  One thing that may slow you down though is plantar fasciitis.

Plantar fasciitis is one of the most common causes of pain in the bottom of the heel. The Plantar fascia is a strong band of tissue that supports the arch of your foot says Brittni Zick, a physical therapist with OSF Healthcare.

Plantar fasciitis is common, especially in people that are 40-60 years old.  It affects one in every 10 people at some point in their life, and roughly two million people seek treatment for that pain and discomfort.  Athletes, especially runners, see that problem frequently however, it can happen to anyone. Zick says that plantar fasciitis can feel like a dull, constant ache or a sharp stabbing pain when you put pressure on your heel.

Some home remedies include massaging the bottom of your foot, rolling your foot over a cold-water bottle, or wearing arch supports.  You can also stretch out the hamstrings.  If you haven’t been having pain for longer than two weeks, Zick says to call your provider.  If you’ve started a home treatment regiment, give it at least two months.

If you are experiencing any foot pain, don’t walk barefoot.  Check your shoes for signs of wear and tear and make sure your sandals or flip flops have arch support.  Shoes unload the compression to the heel.  Shoes with thick soles and extra cushioning can also reduce pain while standing and walking.

The best way to manage and prevent plantar fasciitis is stretching, especially before a walk.  Before heading out the door, stretch the bottom of your foot, the bottom of your toes, and your calf muscles.

Plantar fasciitis can last anywhere from a few weeks to several months.

For more information on plantar fasciitis and other foot related issues, contact your provider.