Advice provided by the American Academy of Family Physicians and the Anderson Orthopaedic Clinic

REMEMBER: We are not doctors or medical professionals. If you have an injury that is bothering you, please see a sports medicine or orthopaedic specialist!

What is Plantar Fasciitis?

Plantar fasciitis (say: plant-er fash-ee-eye-tis) is a common cause of pain in the heel of your foot. Your heel may hurt, feel hot, swell or turn red. This is called inflammation. The inflammation occurs in the plantar fascia, which is a thin layer of tough tissue that supports the arch of the foot. The pain is usually worse when you first get out of bed.

The cause is usually some combination of tightness of the foot and the calf, weakness of the foot, improper athletic training or stress on the arch of the foot. Also, too much use (running too far, too fast, too soon), shoes that don't fit, or certain play or work actions can hurt the plantar fascia.

How do I treat it?

Treatment can reduce or get rid of what is causing plantar fasciitis. Treatment can also lessen inflammation.

To decrease the stress on the plantar fascia, you may need to wear shoes with more arch support. You might even need to change the size of shoe you wear. Athletes and active people may need to spend less time doing actions that cause stress, like jogging, jumping or running. Sometimes, arch supports or special shoe inserts may be used.

Stretching and strengthening exercises are also good. Massaging your foot across the width of the plantar fascia before getting out of bed often helps lessen the pain from standing.

Stretch #1

Regular calf stretching, as shown in drawings #1 and #2 will help your pain and help prevent future episodes of pain. To do the exercise, lean into a wall, hold each pose -- knee straight and knee bent -- for 10 seconds and repeat 10 times.

Stretch #2

You can also stretch your injured foot by doing a "stair stretch" -- while holding onto a railing for balance, sink your weight into your heel. Hold for 10 seconds and repeat 10 times.

Stair Stretch
Doctors have recommended repeating this whole series of stretches THREE TIMES A DAY!

It is also important to ICE your injured foot, especially after dancing. You should try to ice THREE TIMES A DAY for 20-30 minutes each time. Take note that it's always fun to have your foot perched on top of an ice bag while you eat your lunch at your desk!

Advice given here is just that -- advice. If you are suffering from an Irish dance injury, please see your doctor for treatment.

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