Understanding plantar fasciitis

One morning, when you swing your legs over the side of the bed and take a few steps toward the shower, you suddenly feel like your foot is on fire. That pain in your heel may be plantar fasciitis and these tips will help you recognize its painful symptoms and treat it.

The scourge of dedicated exercisers everywhere, plantar fasciitis usually results from too much stress on your heel bone and tissue while you're doing the right thing, like jogging and walking regularly. This is an inflammation of the plantar fascia, the thick, tough tissue that runs along the bottom of the foot, connecting heel bone to toes.

Factors that increase your chances of developing the condition include: flat feet or high arches, obesity, weight gain (including pregnancy), or a tight Achilles tendon, which connects the calf muscles to the heel.

• You don't do your foot any favours by wearing flimsy shoes that don't absorb the shock of each footstep.
• Wear stiletto heels, and you up your chances by shortening your Achilles tendon over time.
• You're also more likely to get the condition if you're a woman or between the ages of 40 and 70.

The pain usually develops gradually but may come on suddenly. It's definitely worse in the mornings or after sitting because the plantar fascia tissue tightens up at rest. Usually, though not always, it affects only one foot at a time — a small blessing.

Untreated, the condition can become chronic, interfering with your daily activities and also with other parts of your body as you alter the way you walk in order to avoid pain.

Your doctor will evaluate your pain and look for swelling, redness, and tenderness on your heel.  She may take an X ray or MRI (magnetic resonance image) to make sure you don't have another condition, such as a stress fracture.

Most of the time, you can recover and relieve the pain with at-home remedies like rest, anti-inflammatories, and stretching. Doctors offer options from splints to physical therapy. Chances are greater than 90 percent that your sensitive feet will respond, but be patient: It can take months.