Plantar fasciitis causes persistent pain in the bottom of the heel or foot. Despite resembling inflammation, it is actually a degenerative condition affecting the connective tissue between the toes and heel bone. This condition commonly affects runners, individuals with flat feet, high arches, excess weight, or those who spend a significant amount of time standing.
What is plantar fasciitis?
Pain in the bottom of the heel is caused by plantar fasciitis. Your heel is connected to the front of your foot by a thick, weblike ligament called the plantar fascia. This ligament serves as a shock absorber and provides support to the arch of your foot, aiding in walking.
Plantar fasciitis, which is one of the most common orthopedic complaints, occurs as a result of the excessive wear and tear that the plantar fascia ligaments face in your daily life. If too much pressure is exerted on your feet, it can lead to damage or tearing of the ligaments. As a consequence, inflammation arises in the plantar fascia, resulting in stiffness and pain in the heel.
The exact reason for the discomfort caused by plantar fasciitis remains unknown. According to a study conducted in 2003, it was proposed that the condition might actually involve degeneration of the plantar fascia rather than inflammation. Therefore, considering that fasciitis implies “inflammation of a fascia,” it might be more appropriate to refer to it as plantar fasciosis.
What are the primary symptoms of plantar fasciitis?
The primary issue experienced by individuals with plantar fasciitis is discomfort located in the heel’s bottom or occasionally the mid-foot area’s bottom. Typically, it impacts only a single foot, although it has the potential to affect both feet.
The pain caused by plantar fasciitis gradually develops over time and can vary between dull or sharp. There are individuals who experience a burning or achy sensation on the underside of their foot that radiates outward starting from the heel.
The pain is often more severe in the morning upon taking your first steps out of bed, or after prolonged periods of sitting or lying down. Heel stiffness can make climbing stairs challenging.
After engaging in prolonged activity, individuals may experience a flare-up of pain caused by heightened irritation or inflammation. Those who have plantar fasciitis typically do not experience pain while engaging in the activity, but instead feel it shortly after ceasing the activity.
What causes plantar fasciitis and who gets it?
Plantar fasciitis is not usually caused by heel spurs. In the past, doctors believed that heel spurs were responsible for the pain experienced by individuals with plantar fasciitis, but this has been proven to be untrue.
Plantar fasciitis typically arises from excessive stretching or overuse of the ligament, although the pain can also be caused by a tear or multiple small tears in the fascia tissue. Additionally, your foot structure can contribute to the likelihood of developing plantar fasciitis.
The highest risk for developing plantar fasciitis is among active individuals, both men and women, who are between the ages of 40 and 70. It is slightly more prevalent in women than men. Pregnant women, especially during late pregnancy, often experience episodes of plantar fasciitis.
Risk factors
If you have the following characteristics, you are more prone to developing plantar fasciitis:
- are overweight or have obesity. This is due to the increased pressure on your plantar fascia ligaments, especially if you have sudden weight gain.
- are a long-distance runner.
- have an active job where you are often on your feet, such as working in a factory or being a restaurant server.
- have structural foot issues, such as high arches or flat feet.
- have tight Achilles tendons, which are the tendons attaching your calf muscles to your heels.
- often wear shoes with soft soles and poor arch support.
To help your foot heal faster and alleviate pain, you can do these things at home within a timeframe of 6-12 months.
It is crucial to avoid putting weight on your foot until the inflammation subsides.
Ice: There are multiple ways you can use it, making it an uncomplicated method to treat inflammation.
To create an ice pack, encase a plastic bag filled with crushed ice or a package of frozen corn or peas with a towel. Apply it to your heel for 15 to 20 minutes, repeating this process 3 to 4 times per day.
Alternatively, you can place water and ice in a shallow pan and immerse your heel in it for 10 to 15 minutes multiple times throughout the day. It is important to ensure that your toes remain outside of the water.
You can also freeze water in a small paper or foam cup as an alternative. Afterward, rub the frozen cup over your heel for a duration of 5 to 10 minutes. It is important to avoid placing ice directly on your heel.
Nonsteroidal anti-inflammatory drugs (NSAIDs) have the ability to alleviate foot pain and reduce inflammation.
To prevent the return of plantar fasciitis, it is important to stretch your calves, Achilles tendon, and the bottom of your foot. Additionally, engaging in exercises that build strength in the muscles of your lower leg and foot can contribute to the stabilization of your ankle and alleviate pain.
Athletic tape can assist in preventing further aggravation of plantar fasciitis by providing support to your foot and restricting its movement.
Shoe inserts, which can also be referred to as insoles, arch supports, or orthotics, provide additional cushioning and support. These inserts are available in both over-the-counter (OTC) options and custom-made versions. Generally, OTC inserts are equally effective and less expensive. When selecting an insert, opting for a firmer one with proper arch support is recommended.
Advertisements for magnetic insoles, which claim to alleviate plantar fasciitis, may come across your attention. However, numerous studies have generally demonstrated their ineffectiveness.
Heel cups are cushioned pads shaped like a heel that can be placed in your shoes. When you walk, your heel exerts pressure on the ground and creates tension on your plantar fascia. These heel cups can potentially provide relief by elevating your heel and offering additional cushioning. Although they may not be as effective as inserts, they are an inexpensive alternative worth considering.
Night splints are devices that can be worn while sleeping to maintain a 90-degree angle for your feet, preventing the shortening of the plantar fascia and Achilles tendon that typically occurs when we sleep with our feet pointed downwards. By wearing night splints, a consistent and effective stretch is provided to the plantar fascia throughout the sleeping period.
Although they may be large in size, they are generally effective. Additionally, once the pain subsides, there is no longer a need to wear them.
The use of a walking cast or boot, also known as a controlled ankle motion (CAM) walker, is usually recommended by your doctor as a final resort when alternative treatments have been unsuccessful. By immobilizing your foot, the cast or CAM walker promotes rest and potentially alleviates pain. However, it should be noted that this does not provide a permanent solution, as the pain may resurface once the cast is removed. Therefore, additional measures such as using insoles and performing stretching exercises are necessary.
Can You Prevent Plantar Fasciitis?
Once your foot has recovered, you can implement a few lifestyle modifications to prevent the recurrence of plantar fasciitis. These modifications comprise:
If you are carrying excess weight, you are more likely to exert extra pressure on the soles of your feet, potentially resulting in the development of plantar fasciitis.
When selecting footwear, be sure to opt for shoes that offer ample support. Make sure to regularly replace your athletic shoes and refrain from wearing high heels.
Make sure to avoid walking without shoes on hard surfaces. This precaution should be taken especially during your initial steps after waking up, as this is a prime time for experiencing plantar fasciitis. Therefore, it is recommended to have some supportive footwear readily available next to your bed.
Consider asking your doctor whether wearing shoe inserts would be beneficial for you.
Engage in low-impact physical activities, such as swimming or cycling, to prevent the development or aggravation of plantar fasciitis. Upon completion, perform stretching exercises for your calves and feet. For example, flex and release your toes and rotate your feet and ankles in circular motions.
To prevent putting excessive stress on your feet and experiencing tight calf muscles, it is advisable to refrain from engaging in strenuous activities such as running and jumping without properly stretching them beforehand.
Continue performing leg and foot stretches. Two examples of such stretches are:
- Stretch your calves. Stand facing a wall. Put your hands on the wall. Step one foot behind the other, keeping both feet parallel to each other. Gently lean toward the wall, keeping your back heel on the ground. Hold for 10 seconds, and then switch feet. Repeat several times on each side.
- Stretch the bottom of your foot. Sit down and cross one foot over your other leg. Hold your toes and gently bend them backward.
If your bedsheets are tucked tightly, untuck them. Otherwise, if you sleep on your back, your feet will be positioned in a pointed manner while you sleep.
