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Plantar Fasciitis

What Is Plantar Fasciitis?

The plantar fascia is a fibrous tissue that connects the heel to the base of the toes. When inflamed, it causes pain in the heel of the foot. Tends to be most noticeable in the morning at waking.


Typically, Plantar Fasciitis is an overuse injury caused by running, walking, or hours standing.  Obesity can be a contributing factor, placing excessive weight (on the heel of the foot).


  • Sharp pain in the bottom of the foot near the heel.
  • Heel pain after exercise.
  • Pain most noticeable in first steps after waking.


  • Rest
  • Cold Therapy
  • An over the counter anti-inflammatory such as ibuprofen can help relieve swelling
  • Stretching the calf muscles to improve flexion of the ankles can alleviate symptoms
  • Orthotics for flat feet and high arches can be used

Printable Plantar Fasciitis Exercises

plantar fasciitis printable exercises
Click to open printable exercise sheet (pdf)
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