Your plantar fascia, which is a dense strip of tissue, links your heel bone to your toes. It aids in the support of your arch while engaging in activities such as walking, jumping, and other foot movements.
Plantar fasciitis is the name for a condition that can cause severe pain in the heel and foot if the tissue becomes inflamed. This condition typically arises as a result of overuse, strain, or poor foot mechanics.
If you’ve been experiencing pain in the bottom of your foot that worsens after exercise or prolonged periods of rest, there is a possibility that you might be suffering from plantar fasciitis, which affects almost 10% of individuals throughout their lifetime.
At Mountain View Foot & Ankle Institute, David B. Glover, DPM, FACFAS, and our team specialize in the diagnosis and treatment of plantar fasciitis. Despite its capacity to cause considerable pain and restrict movement, it is encouraging that over 90% of individuals experience relief with self-care methods.
What to know about plantar fasciitis
According to Dr. Torzok, plantar fasciitis is frequently caused by excessive use, which is commonly seen in sports activities such as running or jumping. The condition can also be related to abnormal foot mechanics or inappropriate footwear choices.
According to him, pain in the bottom of your foot is typically experienced when you put weight on it for the first time. Occasionally, this may happen immediately upon waking up in the morning.
There are additional factors that can raise your risk of developing plantar fasciitis.
- Age: It’s more common between the ages of 30 and 60.
- Obesity: Additional weight can put undue stress on the plantar fascia.
- Prolonged standing: Standing on hard surfaces for several hours or longer can damage the tissue.
At-home treatments for plantar fasciitis
When plantar fasciitis is caught early, simple home treatments are usually effective in resolving it. However, if the condition has worsened gradually, it may require a longer healing period.
Although plantar fasciitis can typically be treated at home, it is not recommended to attempt to self-diagnose the condition. To obtain an accurate diagnosis, it is advisable to make an appointment with Dr. Glover.
One possible recommendation from Dr. Glover to reduce your plantar fasciitis pain, if you have the condition, is personalized home remedies. Some of the options he might suggest include the following:
Rest
If your plantar fasciitis is caused by overuse, Dr. Glover may suggest taking a break from activities for one or two weeks. Giving your foot time to heal involves avoiding vigorous activities like running and jumping.
To relieve tension, gently massage the bottom of your foot. Additionally, you can use ice therapy to alleviate inflammation and pain. Ice your heel for approximately 10 minutes at a time, repeating this three to four times a day.
Stretches
By following a step-by-step approach, you can rephrase the given text while retaining the same meaning. Remember not to add or remove any information: To alleviate the symptoms of plantar fasciitis, performing gentle exercises that involve stretching and strengthening can have a significant impact. Typically, these exercises concentrate on easing the tension in the muscles of your calves and feet, aiming to diminish the pain experienced from plantar fasciitis.
There are numerous online resources that offer guides for plantar fasciitis stretches. Dr. Glover can provide you with a personalized stretching routine that considers your symptoms and overall health.
Ice your feet
Dr. Torzok advises to either roll your foot over a frozen water bottle for a duration of 5 minutes or apply an ice pack to the bottom of your foot for a duration of 15 minutes, three times a day. Additionally, it is recommended to utilize the ice treatment following any intense physical activity or prolonged periods of standing or sitting.
Medication
Taking nonsteroidal anti-inflammatory medication (NSAIDs) may help alleviate the pain caused by plantar fasciitis as it leads to inflammation in the tendons of the foot. Dr. Glover typically suggests starting with over-the-counter medication but may suggest prescription corticosteroid injections for more severe cases for enhanced pain relief.
Shoe inserts
If you have naturally flat feet or high arches, you can develop or worsen plantar fasciitis. To provide better support and relieve strain on irritated tendons, you can wear supportive shoes or buy over-the-counter plantar fasciitis shoe inserts.
In addition to Dr. Glover and our team, we provide custom orthotics, which are specifically designed inserts that are made for your feet. If you suffer from chronic plantar fasciitis, custom orthotics can provide long-lasting relief and enhance the comfort of your everyday shoes.
Night splints
If you wake up in the morning with severe pain from plantar fasciitis, Dr. Glover may suggest using a plantar fasciitis night splint. It is a non-prescription medical device that is worn solely at night and helps to gently stretch the tendons in your foot by keeping your toes extended.
Dr. Glover will monitor your condition as most individuals experience improvement from plantar fasciitis with at-home care alone within 10 months. However, if your pain persists for over a year, he might recommend plantar fasciitis surgery.
What not to do with plantar fasciitis
Dr. Torzok advises against certain remedies that may worsen the pain and discomfort of plantar fasciitis, despite the frustration it causes, making you willing to try anything to alleviate it.
If you are experiencing heel pain, avoid the following:
- Exercise your feet. You may think that running or jumping will stretch out the problem, but high impact in the feet will only make it worse. In fact, try to avoid all running, hiking and high-intensity cardio.
- Stand for long periods of time. Make modifications if you have a job that requires you to stand for hours at a time, as this only adds more pressure to plantar fasciitis.
- Wait for treatment. You may think that with a few days’ rest, you’ll be back on your feet. But the truth is, your heel pain may only subside with help from a doctor. Don’t tough it out. Get to the bottom of what’s causing your plantar fasciitis so that you can treat it properly.
If the pain continues, talk to your doctor
If home treatment is not effective, seek assistance, according to Dr. Torzok. Your doctor can confirm whether the pain you are experiencing is due to plantar fasciitis and provide further guidance if it is not.
“If you’re still experiencing pain in the bottom of your feet even after attempting to alleviate it for a few days, contact your doctor as it can be a difficult task to determine the exact cause since other factors could potentially be responsible,” he explains.
