When your feet hit the floor in the morning after a nights sleep, it may feel like you just walked your first few steps on a floor full of LEGO. Intense stabbing like pain in the bottom of your foot.

This is likely to be plantar fasciitis. A condition occurring from overuse and stress on the plantar fascia, resulting in inflammation. Plantar fascia is a band of tissue (ligament) that lies directly beneath the skin on the bottom of your foot, connecting the heel bone to the toes.

Usually at its worst first thing in the morning; plantar fasciitis results mainly from high-impact activities, after prolonged standing, those who wear shoes with inadequate support and it is the most common cause of foot pain in athletes. Pain is usually described as a stabbing pain or like a deep bruise felt in the bottom of the heel and/ or in the arch of the foot. This can happen in one foot (unilateral) or in both feet (bilateral) with symptoms ranging from mild to severe.

If you are experiencing severe symptoms it is recommended to stay away from aggravating activities and avoid weight bearing on the affected foot or feet (if possible). Application of ice three or four times a day for 15 minutes to help control the inflammation and highly encouraged to add stretching and strengthening exercises in your daily routine.

• Using a frozen water bottle to roll the arch of the foot (seated then progress to standing if you are able to)

• Toe stretch

• Towel stretch

• Calf stretch

• Plantar fascia and calf stretch

 • Towel curls for strengthening

• Marble pickups for strengthening

Unsure where to begin? Let us help you Woodstock: 325-1565

Grandfalls: 473-7064

Truro: 1-833-U-R-HEARD