If you are experiencing a sharp pain in your heel that is worse first thing in the morning or after you have been sitting for awhile, there may be a simple explanation: plantar fasciitis. This common condition, which can be developed a number of ways, is uncomfortable, but it is treatable. 

The following is a quick guide to the condition, including steps you can take to relieve the pain. 

What is plantar fasciitis?
Plantar fasciitis is an inflammation of the band of tissue that connects your toes to your heel bone. According to Mayo Clinic, the condition is one of the most common causes of heel pain. 

The American Academy of Orthopaedic Surgeons reported that common symptoms of plantar fasciitis include:

• Pain when walking after periods of inactivity – such as sleeping or riding in a car – that lessens after several minutes of walking. 
• Increased pain that occurs following periods of activity or exercise. 
• Pain that is located near the heel on the bottom of the foot. 

Plantar fasciitis can make even the simple task of walking painful.

What causes plantar fasciitis?
Although plantar fasciitis is a common running injury, there are a variety of factors that can cause the condition. According to Mayo Clinic, these risk factors include:

• High-stress exercises: Athletic activities that put stress on the heels are a common cause of plantar fasciitis. In addition to running, other examples of exercises that can encourage development of the condition include aerobic dance and anything that involves ballistic jumping. 
• Obesity: Extra weight puts additional strain on the plantar fascia. People who are overweight tend to develop plantar fasciitis more frequently. 
• Foot structure: Sometimes unlucky genetics play a role in developing plantar fascia. Having a high arch or being flat-footed can be contributing factors. 
• Certain occupations: Jobs that require long periods of standing or walking – such as working as a teacher or cashier – can be a contributing factor. 
• Age: Plantar fasciitis is most common in people between the ages of 40 and 60. 

Wearing shoes that do not provide adequate support can also trigger the condition. 

How can the condition be treated? 
The first step is to make an appointment with a physician who can diagnose the condition. An imaging test is usually not required, though an X-Ray or MRI may be recommended, according to Mayo Clinic.

Once you have received a diagnosis, your next concern is likely how to eliminate the problem. Plantar fasciitis can usually be resolved within a few months with appropriate treatment and rarely requires surgery or any intense therapy. More often, stretching, arch support and perhaps anti-inflammatory medication are enough. Your physician will be able to recommend a precise course of action for your particular case. 

If you are dealing with pain caused by plantar fasciitis, the following could provide some relief:

1. Regular stretching
One of the most common ways to treat plantar fasciitis – and any accompanying pain – is through stretching. The American Orthopaedic Foot & Ankle Society recommended standing parallel to a wall with one leg straight and one leg bent with the foot in front of you. Lean toward the wall, keeping both heels on the ground, stretching the straightened leg. After 10 seconds, straighten and switch legs. Repeat the process 20 times for each heel that is in pain. 

2. This simple exercise
A 2014 study published in the Scandinavian Journal of Medicine & Science in Sports suggested an interesting new exercise for relieving the pain caused by plantar fasciitis. Participants in the study stood barefoot on the edge of a stair or box with the painful heel extended over the edge of the stair and the toes of the same foot resting on a wrapped up towel. With the unaffected leg hanging loosely, participants would slowly raise the painful heel over the course of three seconds, hold for two seconds at the top, take three seconds to lower it again and repeat the process 12 times. Once the repetitions became too easy, they would wear a backpack with books to add extra weight. The repetitions were repeated eight to 12 times every other day and the researchers found that vast improvements were reported after three months. 

3. Nice Stretch night splints 
Sometimes physicians or physical therapists recommend wearing night splints to hold the plantar fascia – and Achilles tendon – in a conducive position while you sleep. The Nice Stretch® line of night splints from Brown Medical Industries makes compliance with this recommendation easy. Lightweight and comfortable, the original splint includes a toe lift for additional stretch and toe extension. There is even room to insert a Polar Ice® insert to reduce inflammation through cold therapy. Other models, like the 90 or Dorsal, give you plenty of options to ensure that you find the splint that is right for you. 

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Heel pain is common when you spend most of your day on your feet, but when the harshness is long lasting and more severe, you could be living with plantar fasciitis. Every year, approximately two million people in the U.S. are treated for this condition, according to the American Academy of Orthopaedic Surgeons. Additionally, plantar fasciitis is one of the most common causes of heel pain.

The plantar fascia refers to the bottom surface of the foot – stretching from heel to toe – that is a strip of tough tissue surrounding the muscles. When this bowstring-like ligament becomes chronically inflamed, plantar fasciitis occurs.

Let's take a closer look at some of the common causes, symptoms and treatment options for plantar fasciitis:

Plantar fasciitis causes
As stated by the AAOS, it can be difficult to pinpoint the exact cause of plantar fasciitis in most cases. However, there are certain factors that could make you more prone to developing the condition, such as:

• Tight calf muscles – Making it difficult to flex your foot and stretch the plantar fascia.
• Obesity.
• A high arch in your foot.
• Repetitive impact activity – Participating in sports that involve lots of running.
• New or increased activity. 

Standing on hard surfaces for long periods of time can also lead to plantar fasciitis. Remember to take breaks frequently if your occupation forces you to work on your feet all day.

Jobs that require standing all day are a risk factor for plantar fasciitis.

Symptoms
Plantar fasciitis symptoms vary from person to person, but the most common sign that you're dealing with the condition is sudden sharp, severe heel pain and tenderness of the sole of the foot, according to eMedicineHealth. Warmth and swelling in the foot that makes it difficult to walk can also be a sign that you're living with plantar fasciitis.

Treatment options
Pain relievers are common plantar fasciitis treatments for easing the discomfort and reducing inflammation. If medications don't provide the relief you need, try one of the following remedies:

Physical therapy – As suggested by the Mayo Clinic, seeking help from a physical therapist is a great option for those who want to learn how to stretch the plantar fascia and Achilles tendon. These instructions can help strengthen leg muscles and stabilize the ankle and heel to support the bottom of your foot.

Exercise – If you don't see a physical therapist, you can still stretch and exercise your lower leg muscles. 

Night splints – Stretching your calf and arching your foot while you sleep is another way to relieve the pain caused by plantar fasciitis. Nice Stretch night splints offered by Brownmed can help you mitigate the condition. The Nice Stretch line has multiple options, so whether you need fixed-angle, adjustable or supplemental cold therapy, there is an option for you. There is even a daytime support sleeve for round-the-clock plantar fasciitis treatment.

Cope with the pain of plantar fasciitis and purchase your Nice Stretch splint today.

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Plantar fasciitis can make even walking a painful experience. But if you're an avid runner, the idea of staying off your feet may seem even more painful than the discomfort in your heel. Luckily, you don't need to let this condition stop you from the sports you love. Once you're on the path toward healing, the right running shoes for plantar fasciitis and heel spurs will prevent a recurrent injury and keep you more comfortable on your runs. 

Ready to pick out your next pair of running shoes? Make sure to consider the following factors to ensure that you make the right choice.

Choosing your running shoe
If you've never picked running shoes – or are just buying your first pair since being diagnosed with plantar fasciitis – the process may seem a bit overwhelming. With so many styles and brands to choose from, where do you begin? 

First, pick out a shoe that's specifically designed for running. Other sneakers aren't built with the support that you need to cushion your joints when engaging in high-impact activities. 

Next, think about what type of running you do. There are three major categories from which to choose: trail, road or track. 

Trail: Do you love running outside on dirt paths? Trail shoes are specifically designed to deal with rocks, mud and other elements of nature you may encounter when you take your runs off-road. 

Road: If you're more of a city girl, road shoes may be the way to go. These options are made for use on pavement and similar hard surfaces.  

Track: When it comes to competing, you'll want to look at track shoes. However, if you're a casual runner, you likely don't need to worry about this type.  

If you log a large number of miles each week and run on various surfaces, you may even consider more than one type so you have the right shoe for every run. 

The right shoes are important if you have plantar fasciitis.

Running with plantar fasciitis
When it comes to choosing running shoes for plantar fasciitis and heel spurs, arch support is critical. Without proper support, your plantar fasciitis may recur.  

In the area of support, running shoes are typically broken into three primary categories: 

Supportive: Of the three types of shoes, supportive – as the name suggests – is the most structured, providing maximum support. 

Neutral: Neutral shoes provide some support, but they are not as structured as supportive shoes. They are also lighter, due largely to the fact that they have less cushioning. 

Minimalist: As the name suggests, minimalist shoes are extremely lightweight and provide little support. 

Though supportive is often a good choice if you have plantar fasciitis, a lot depends on the shape of your foot. To make sure that you find the right shoe, consider visiting a store that specializes in running equipment. You should also always consult with your physician before returning to running after being diagnosed with plantar fasciitis.  

For extra support, check out the Brownmed SoftStride™ foot orthotics line.    

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Plantar fasciitis can make life difficult. There's the sharp pain when you wake up in the morning, the inability to participate in some of your favorite activities and of course the extensive search for a shoe with the right arch support. But sooner or later, with proper treatment, the condition goes away, right? The best answer is yes – with some exceptions. 

Recurrence of plantar fasciitis is an all-too-common frustration. If you find yourself dealing with multiple bouts of that symptomatic heel pain, don't despair. There are steps that you can take to reduce your chance of developing the condition again in the future. 

The recurrence of plantar fasciitis
If you've had plantar fasciitis in the past, you probably recognized the telltale symptoms when they began again – namely, a sharp pain near your heel on the bottom of your foot. This discomfort is caused by inflammation of the band of tissue that connects your toes to your heel bone – the plantar fascia – and is generally most severe when you stand after sitting or sleeping. 

With rest and the right plantar fasciitis physical therapy exercises, the condition usually takes a few months to heal, and it generally resolves with little to no invasive measures. However, for many people, recurrence is not uncommon. 

Luckily, there are steps you can take to limit the chance that your plantar fasciitis will flare up again. One of the main strategies is to avoid activities that will aggravate the condition, such as running on hard surfaces. To get your cardio in without putting your feet at risk, opt for low-impact activities such as swimming and cycling. If you can't bear to give up your daily jog, consider cutting back on the distance or intensity. 

The Lehigh Valley Health Network additionally emphasized the importance of wearing the right footwear to prevent plantar fasciitis recurrence. Check out the Brownmed blog post on how to choose the best shoes for plantar fasciitis for tips on picking out your next pair.  

Because obesity is a risk factor for developing plantar fasciitis, your doctor may also recommend weight loss as a preventive measure.

The American Academy of Orthopaedic Surgeons recommends the pictured stretch for your plantar fascia.

Plantar fasciitis treatments and tips
If you develop this painful condition again, the right daily plantar fasciitis treatment plan is key to resolve the symptoms and help you to avoid it in the future. 

In addition to rest, your health care provider will also likely suggest plantar fasciitis physical therapy exercises. The American Academy of Orthopaedic Surgeons recommends stretching your plantar fascia by sitting and crossing your painful foot over your other leg. Hold onto the toes of your affected foot and carefully and slowly pull them toward your body. Hold the position for 10 seconds and then repeat the stretch about 20 times. Do the same with the other foot if it's also affected. 

To get in a good stretch both during the day and at night, consider the products in Brownmed's Nice Stretch line. The Nice Stretch Total Solution Plantar Fasciitis Relief Kit comes with a sleeve for daytime use and a splint that's comfortable enough to wear all night for 24/7 pain relief.   

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Warm weather has finally arrived, and with it comes a number of fun activities best enjoyed during the summer. From hiking up mountains to taking long walks on the beach, sunny days are the perfect opportunity for being active outdoors. But if you're living with plantar fasciitis, that may be easier said than done.  

However, plantar fasciitis doesn't need to keep you from living an active lifestyle. Wearing the right shoes can go a long way in helping you to enjoy your favorite summertime activities with minimal pain.  

Understanding plantar fasciitis
Plantar fasciitis is an inflammation of the plantar fascia – the thick strip of tissue in your foot that connects the toes to the heel bone. It causes a stabbing pain in the heel that is usually most noticeable first thing in the morning when you get out of bed or after other long periods of inactivity. 

Surgery or other invasive procedures are typically not required to treat plantar fasciitis. Simple steps, such as stretching and resting, are usually recommended to alleviate the condition. However, even with the right treatment plan, it can often take months for plantar fasciitis to completely heal. 

Consequently, finding the right footwear during this period is an important step to limiting your pain, encouraging healing and ensuring that you can participate in all your favorite warm-weather activities.

Don't let your shoes keep you from the summertime adventures that you love.

Choosing the best shoes for plantar fasciitis
If you have plantar fasciitis, your first concern when it comes to picking out a pair of shoes should be finding the proper fit for your foot. As simple as it sounds, wearing shoes that don't fit is a contributing factor for the development of this condition, especially when running. But the right fit isn't just about the size of the footwear. Every foot is different, which means you may require extra arch support or other specific details to ensure comfort. 

Know the three things to look for in plantar fasciitis shoes.

The following are three things that you should specifically be looking for in plantar fasciitis shoes:  

• Arch support: Both high arches and flat feet can cause plantar fasciitis, according to Mayo Clinic. Consequently, proper arch support in your shoe is critical. 
• Sole cushioning: To ease pain in your heel, proper sole cushioning is key. Inserts, such as the SoftStride® Extended Heel Cushion, can also help. 
• Pronation support: Although your feet should be relatively flat when you stand, they may turn in or out just slightly. This is known as pronation. Finding shoes that correct your pronation will give your feet better support. 

While the best choice for your next pair of shoes will depend on the specific needs of your feet, a few brands that tend to be comfortable for those living with plantar fasciitis include Birkenstock, Dansko and ABEO.  

When in doubt, speak to a specialist to ensure that you find a plantar fasciitis shoe that will help you continue living an active lifestyle this summer without exacerbating the condition.  

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There's nothing quite as frustrating for an avid runner as dealing with a training injury. Though there's no magical way to avoid accidents when exercising, there are steps you can take to minimize your risk, specifically when it comes to injuries caused by excessive use of your body. 

According to Mayo Clinic, overuse injuries are typically caused by one of two things: training errors or technique errors. Training mistakes generally occur when you take on too much, too quickly. In running, this could look like increasing your distance or pace too fast for your body to keep up. Mistakes related to your technique are caused by running with improper form, which puts excessive stress on certain muscles.

Whether you're a veteran runner with multiple marathons under your belt or a first-time contender training for your inaugural 5k, the following are five injuries you may run a risk of sustaining as you pound the pavement:

1. Shin splints
Medial tibial stress syndrome, or "shin splints," is caused by inflammation around the tibia in the tendons, muscles and bone tissue. The condition is triggered by the repetitive use of the leg and pain is typically experienced on the tibia's inner border, according to the American Academy of Orthopaedic Surgeons. Shin splints are sometimes caused by a sudden increase in activity – such as dramatically extending the distance of your runs. However, other factors can also contribute, such as flat or extremely rigid arches or using footwear that is worn out or ill-fitted.

To avoid this condition, it's important to gradually increase the distances you run. Wearing an athletic shoe that fits well – and replacing it when it wears out – is also critical. 

2. Runner's knee
More formally known as patellofemoral pain syndrome, "runner's knee" is a common problem when training for a race. In this condition, the underside of the knee – which is padded by soft cartilage – becomes irritated, causing discomfort. However, the University of California, San Francisco's department of orthopaedic surgery reported that the term runner's knee is sometimes also used to describe other conditions that cause pain in this area, such as pes anserine tendonitis/bursitis or iliotibial band friction syndrome.     

To avoid runner's knee, perhaps the most important step is to cut back on your training if you notice discomfort in this area. Pushing through the pain is only going to make the problem worse. You should also avoid running hills or other slopes more than necessary if runner's knee has been a problem for you in the past.  

Wearing the right shoes is an important part of avoiding running injuries.

3. Plantar Fasciitis
Plantar fasciitis is caused by the inflammation of the band of tissue that connects the base of your toes to your heel bone. It is characterized by severe pain in your heel. You may especially notice it when you first step out of bed in the morning. According to the American Orthopaedic Foot & Ankle Society, you are more at risk of developing plantar fasciitis if you have extremely flat or high arches or particularly tight calf muscles that impede how far you can flex your ankles. 

To avoid developing plantar fasciitis, it's important to avoid tension in your ankles and calves not only when you're running, but when you're sitting or standing as well. ACTIVE additionally emphasized the importance of avoiding heel striking when running. You should be landing on your mid-foot with each stride.  

This condition usually goes away over time without any serious intervention, such as surgery, but can take months to truly disappear. The right splints can be particularly beneficial in your recovery. Nice Stretch® Night Splints for plantar fasciitis were created with patient comfort in mind so that you won't be tempted to skip nights as your injury heals. 

4. Achilles Tendonitis
Achilles tendonitis is the inflammation of the Achilles tendon – the largest tendon in your body. The condition is characterized by pain along the back of your leg down near the heel. According to the American Academy of Orthopaedic Surgeons, there are two types of this overuse injury: Noninsertional Achilles Tendinitis and Insertional Achilles Tendinitis. Noninsertional is more common in young, active people. It involves tiny tears in the tendon accompanied by swelling and thickening. Insertional affects the area where the tendon connects to the heel. 

To reduce your risk of developing Achilles tendonitis, Mayo Clinic recommended increasing your activity level gradually, choose shoes that provide cushioning for your heel, strengthen the muscles in your calf and alternate high- and low-impact activities through cross-training. You should also avoid spending too much time performing activities that put excessive stress on your tendons, such as running on hills. 

5. Heel Spur
Heel spurs are calcium deposits under the heel bone that can sometimes cause noticeable bumps. They are often associated with plantar fasciitis. However, pain in your heel doesn't necessarily mean that you have a spur. Cleveland Clinic reported that only about half of people who develop heel spurs feel any pain. Whatever is causing the heel pain, Dr. Alan Davis, an orthopaedic foot and ankle surgeon, emphasized the importance of wearing the proper shoes for both your foot and your activity: 

 "If you're going running, wear running shoes; going on a hike, wear hiking shoes," Davis told Cleveland Clinic. "Wear the appropriate footwear for whatever activity you're doing to help support your foot properly." 

Davis reported that stretching, taking anti-inflammatories and icing your foot can also help. If you're still experiencing discomfort, try to reduce the impact on your heels through immobilization boots or crutches. 

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Cryotherapy is an inexpensive but powerful way to relieve pain and discomfort caused by a number of common ailments and conditions. Known more commonly as "icing," this effectively minimizes aching and soreness.

Selecting the right solution is important for maximizing results. A home remedy, like an ice pack or a bag of frozen vegetables, doesn't always offer consistent benefits, and not every wrap or brace is created equal. Polar Ice is the most reliable and effectual brand available. Here's a bit more on how cryotherapy works and why Polar Ice is your best choice.

How icing works
As Pain Science noted, it's important to remember that cryotherapy doesn't constitute a true treatment when it comes to discomfort. Instead, icing is a powerful solution for alleviating a problem. When recovering from surgery, dealing with an injury or other forms of bodily pain, icing can offer needed relief. However, it doesn't aid the body in healing from a condition. 

That doesn't mean that cryotherapy isn't effective. An injury can cause pain in two ways, according to Healthline. Inflammation is the body's natural response to damaged or weakened tissue. The process quarantines an affected area and also initiates the body's own recovery. As such, inflammation is a natural but painful part of being injured, dealing with an ailment or recovering from surgery. Usually, inflammation comes with swelling, which can pull on or compress nearby muscles, ligaments or tendons, creating a second opportunity for discomfort.

Icing reduces the soreness or aching caused by inflammation because it temporarily numbs an affected area and limits the strength of pain signals reaching the brain. At the same time, the coldness constricts blood vessels, and lowers blood flow and fluid build-up. For that reason, cryotherapy is useful in reducing inflammation or swelling and can offer a few moments of relief. 

The best applications of cryotherapy
The Department of Anesthesiology Yale University School of Medicine, New Haven found that there are many forms of cryotherapy that represent key solutions for addressing chronic pain. Some may find cryotherapy is helpful in recovering from an event like a surgery or injury, while others can find relief from long-term conditions. A few of the most common applications of cryotherapy include:

• Muscle strains
• Ligament damage
• Surgery recovery and rehabilitation
• Carpal tunnel syndrome
• Tendonitis
• Arthritis
• Shin splints
• plantar fasciitis

Icing can be helpful when being used either alongside or in place of medications, though it's important to note that broken skin or an abrasion may react negatively to icing. Consult with a doctor about the use of cyrotherapy to learn more about a specific condition or problem.

Why choose Polar Ice
Although there are many options for icing a problem area, some products or solutions offer minimal relief. Others go too far in the other extreme and may cause lasting damage with prolonged use. Some of the most common places you may experience pain can be awkwardly shaped and it's hard to evenly apply a cold compress or ice pack to elbows, knees, ankles and other joints. Gravity can also have a negative effect, pulling the ice or gel away from the affected area as it begins to melt.

Polar Ice products are different because they are designed to conform to a specific area of the body and the unique waffling of the ice pack ensures that the ice stays where you need it.From the small, targeted relief of the Finger Sleeve to the easy-to-adjust CPM Knee Wrap, use these solutions to reduce your pain or discomfort no matter the issue.

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