Plantar Fascia Ligament and Plantar Fasciitis:

Relieve Pain at FootSmart

When people complain that their heels feel painful, it may be due to the fact that the plantar fascia ligament has become irritated. People with an inflamed plantar fascia ligament usually have a condition called plantar fasciitis, a condition that leads to heel pain, heel spurs and even pain in the foot’s sensitive arch.

Where is the Plantar Fascia Ligament?

The plantar fascia ligament stretches from the heel to the ball of the foot. When the plantar fascia is overly stretched, plantar fasciitis pain can result. The plantar fascia ligament also supports the arch of the foot, which is why some people may experience arch pain.

Plantar Fascia Irritation and Morning Heel Pain

Many people with an inflamed plantar fascia and plantar fasciitis often experience intense heel pain first thing in the morning, due to foot muscles tightening up overnight. The tightened muscles accentuate the pull on the heel bone and plantar fascia ligament, making your first steps painful. In fact, the medical term for heel pain, post-static dyskinesia, means "pain after rest."

Causes of an Inflamed Plantar Fascia

You are at extra risk of hurting the plantar fascia ligament and developing plantar fasciitis when taking part in any of the following:

• Plunging into exercise without warming up first can hurt the plantar fascia ligament.
• Suddenly increasing the amount of time you spend exercising (overuse) can cause your plantar fascia ligament to become inflamed.
• Wearing improper or poorly fitting shoes can harm the plantar fascia ligament.
• Suddenly moving after any inactivity, such as sitting in a car or at a desk, can cause the plantar fascia ligament to over-stretch. The initial movement will result in sharp, shooting heel pain and your heel may feel sore for hours afterward.

People who are overweight or pregnant are also at a higher risk for harming their plantar fascia ligament.

Plantar Fascia and Flat Feet

Many people who have flat feet may also have an inflamed plantar fascia ligament, and thus plantar fasciitis. As the foot’s arch begins to weaken and flatten out, the plantar fascia ligament can start to absorb the impact of pressure from standing or walking. Eventually, the plantar fascia ligament stretches beyond its limits, leading to possible muscle tears and bone spurs. To avoid putting too much stress on the plantar fascia ligament, people with flat feet should be sure to wear arch supports in their shoes and often non-comfort shoes like high heels.

Plantar Fascia and Leg Length Discrepancy

If you have leg length discrepancy – where one leg is longer than the other – it’s important to correct the condition using an adjustable heel lift. People suffering from this ailment are at a higher risk for developing plantar fascia pain.

Relief and Prevention Tips for Taking Care of the Plantar Fascia Ligament

If you have already damaged your plantar fascia ligament and are suffering from plantar fasciitis and related heel pain, then you should do everything you can to take pressure off the foot and plantar fascia ligament.

Here are some tips from The Podiatry Institute on the best ways to take care of your plantar fascia ligament to avoid and treat plantar fasciitis:

• Using a heel pad, heel cushion or slight heel lift can help relieve pressure and reduce inflammation of the plantar fascia ligament at its attachment to the heel bone.
• Wearing proper footwear for both everyday and sporting activities can help prevent irritation of the plantar fascia ligament.
• Using insoles that support the arch and reduce tension on the plantar fascia ligament can help treat and prevent pain caused by inflammation of the plantar fascia ligament.
• Using a heel cup to add extra shock absorption to shoes, thus reducing pressure on heels, can help reduce your risk for irritating the plantar fascia ligament.
• Giving the afflicted area an ice massage can help reduce inflammation and relieve tension on the plantar fascia ligament.
• Stretching calf muscles to reduce tightness can help prevent inflammation of the plantar fascia ligament.
• Using a night splint to help maintain the length of a tight calf muscle can help you treat plantar fascia pain.

If you think you may have injured your plantar fascia ligament, talk to you physician. FootSmart also sells a wide selection of products – including heel cups, heel cushions, insoles and comfort footwear – to help you avoid further harm to the plantar fascia ligament and treat plantar fasciitis pain.

Information on foot, leg and lower body health conditions like plantar fascia pain provided by The Podiatry Institute, dedicated to advancing the standard of care in podiatric medicine and its effects on musculoskeletal health.