Youget out of bed in the morningor stand up after a long stretch of focusing at your desk.
Its painful, annoyingand actually pretty common.
Heres more about why it happensand how to get some relief for your feet.
Christian Adams/Getty Images
What causes plantar fasciitis, and whos at risk?
The plantar fascia plays a key role in propelling your foot forward as you walk.
That tensile load can surpass its capacity.
Meanwhile,high archescan lead to underpronationwhen your foot rolls outwardadding strain from the other direction.
What are the signs and symptoms of plantar fasciitis?
Post-static dyskinesiathe official term for that stabbiness upon taking your first few stepsis a hallmark sign of plantar fasciitis.
When youre sitting or sleeping, the plantar fascia tightens.
But its likely to return after a period of rest or again later in the day.
Do shoes have anything to do with it?
How can you treat plantar fasciitis at home?
Note: This doesnt necessarily mean you need tostopexercising.
If your plantar fasciitis is persisting despite home care, its time to loop in the pros.
Typically, the sooner you get help, the faster youll heal, Dr. Malek says.
Be patient; it can be stubborn sometimes, she says.
For relief, she often recommends anti-inflammatory medicationsthink ibuprofen and naproxenin either over-the-counter or prescription strength.
A cortisone shot can also calm inflammation quickly.
Thats a really nice option for our active patients.
That includesstretching exercisesfor tight calves.
While youre in the throes of plantar fasciitis, youll want to wear supportive shoes and avoid going barefoot.
Specific foot-strengthening movements might include towel scrunches, banded ankle exercises, and calf raises, Dr. Malek says.
But any lower-body exercise done barefootthink lunges and calf raises, progressing toplyometricscan help, Dr. Avery says.
There are things you’re able to do to prevent plantar fasciitis from coming back too.
Otherwise, the extra strain on your foot can pull on your plantar fascia, Dr. Carroll says.
Be aware of what youre asking of your body, Dr. Avery says.
double-check its not an all-or-nothing approach and that you gradually build up.
Related:
Get more of SELF’s great fitness content delivered right to your inbox.
