The foot is comprised of a total of 26 individual bones. Of these, the toes contain 14 with three per toe, with the exception of the biggest of the toes, which only has two. All these bones are comprised into three separate arches which help us to negotiate differing levels of terrain. We call these arches the transverse, medial and longitudinal arches.

Of the three arches, we are concerned with the medial longitudinal arch and more specifically the thick, wide ligament which runs from the toes to the balls of the feet and terminates at the heel. This is the plantar fascia. And as it is subjected to excessive levels of strain it can over-stretch and tear. Although uncomfortable in itself, this does not cause so much discomfort as the 'first step' after getting out of bed in the morning. Why? Because as we sleep, the body attempts to heal itself by laying down scar tissue. Unfortunately it heals in the relaxed position and its that first step that causes it to tear once again. Ouch!

There are two main methods for the plantar fascia to undergo an increase in tension. One situation that increases tension is weight gain. This may be due to inactivity, an increase in caloric intake, or pregnancy. The weight gain puts more strain on the bottom of the foot causing a stretch of the medial longitudinal arch. This results in over-stretching of the plantar fascia, leading to plantar fasciitis.

The second method of increasing plantar fascia tension is due to poor foot biomechanics. The proper gait cycle (walking pattern) has the outside of the heel striking the ground first. This is why it is normal for the outside of the heel to wear down first on footwear. As we move forward, the weight should be distributed mainly along the outside of the foot. This should occur until the opposite leg swings forward, upon which the weight distribution should shift toward the inside of the foot (pronation), followed by pushing off with the middle of the big toe.

One of the most common problems discovered with foot biomechanics is the overpronation syndrome. This entails the person rolling over too much onto the inside of the foot. This puts excessive strain on the medial longitudinal arch and can cause tearing of the plantar fascia. This excessive strain on the inside of the foot can result in over-stretching of other ligaments in the foot leading to flat feet (pes planus). If this condition persists too long, a heel spur may form where the plantar fascia attaches to the heel.

Treating Plantar Fasciitis can be accomplished by either losing the extra weight if that is the source or also by rolling a golf ball lightly under the foot which helps strip down the scar tissue. Try not to press down too hard or it is possible to bruise the foot in the process. Another recommended treatment is to have your chiropractic professional adjust your foot to help with the symptoms.

When visiting your chiropractic professional, they may adjust your heel forward which may relieve tension in the plantar fascia and lessen the symptoms. If you are finding that the above mentioned treatments are not working, it may be possible that you will require custom fitted insoles which support your feet and ensure a proper walking gait.