PLANTAR FASCIITIS 

This condition is an inflammation of the fascia (a band similar to a ligament) which connects the heel bone to the base of the toes giving rise to: 
 
pain in the bottom of your foot, especially at the front or centre of the heel bone 
pain that is worse when first rising in the morning (called "first-step pain"), when first standing up after any long period of sitting, or after increased levels of activity especially in non-supportive shoes 
some patients may feel pain in the mid foot area or across the top of the foot 

PLANTAR FASCIITIS 

This condition is an inflammation of the fascia (a band similar to a ligament) which connects the heel bone to the base of the toes giving rise to: 
 
pain in the bottom of your foot, especially at the front or centre of the heel bone 
pain that is worse when first rising in the morning (called "first-step pain"), when first standing up after any long period of sitting, or after increased levels of activity especially in non-supportive shoes 
some patients may feel pain in the mid foot area or across the top of the foot 
 
 
It is caused by: 
 
taking up a new form of exercise, suddenly increasing the intensity of your exercise or a change in surface (eg road to track) 
standing on your feet for several hours each day 
medical conditions such as rheumatoid arthritis or systemic lupus erythematosus SLE 
wearing high heeled shoes, or switching abruptly to flat shoes 
wearing shoes or trainers that are worn out with weak arch supports and thin soles 
having flat feet or an unusually high arch 
having legs of uneven lengths or an abnormal walk or foot position 
having tight Achilles tendons 
being overweight 
There are measures that can be taken initially to improve pain in the feet: 
 
avoid any exercise that is making your pain worse 
a heel pad is sometimes used to cushion the painful heel if you spend a great deal of time on your feet on hard surfaces 
over-the-counter insoles which fit inside your shoes may be advised to address specific imbalances you may have 
you will be shown stretching exercises to do three to five times a day which can help 
you may be advised to apply a protected ice pack to your heel or to use an ice block to massage the plantar fascia before going to bed each night 
 
If you are still troubled by ongoing pain, then I can recommend a local podiatrist who undertakes full biomechanical assessment to identify the cause of your pain and who can provide you with custom made insoles to help correct foot posture. 
 
 
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