Everything You Need To Know About Plantar Fasciitis

Understanding Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain that affects the bottom of the foot. This condition involves inflammation of a thick band of tissue called the plantar fascia, which connects the heel bone to the toes. When this tissue becomes irritated and inflamed, it can result in sharp pain in the heel and arch areas of the foot. While plantar fasciitis can be quite painful, the good news is that with proper treatment and self-care, the pain and discomfort can be reduced.

What Causes Plantar Fasciitis?

There are several factors that can contribute to the development of plantar fasciitis including:

• Repetitive strain on the feet - Activities like long distance running, dancing, or jumping put a lot of repetitive strain on the plantar fascia and can cause microscopic tears, leading to inflammation.
• Being overweight - Carrying excess weight adds additional strain and pressure on the plantar fascia, especially during physical activities.
• Foot structure problems - High arches or flat feet can put abnormal strains on the plantar fascia and increase the risk of plantar fasciitis.
• Tight calf muscles - Tight calf muscles reduce ankle flexibility and put excess strain on the plantar fascia.
• Improper footwear - Shoes that do not provide adequate arch support or cushioning can increase pressure on the heels and arches.

In addition, plantar fasciitis is more common in middle-aged people between 40 to 60 years old. The plantar fascia loses elasticity with age which also increases the risk of irritation and inflammation.

Symptoms of Plantar Fasciitis

The most common symptom of plantar fasciitis is pain and tenderness focused on the bottom of the heel. Typical symptoms include:

• Sharp pain in the heel when taking the first steps in the morning or after long periods of rest
• Pain that is worse with prolonged standing or walking
• Pain that increases over time and persists throughout the day
• Burning or aching sensation in the heel and arch
• Tightness or stiffness in the foot, especially in the morning
• Heel pain that improves somewhat with rest

In some cases, a small lump or bruise may form on the bottom of the foot due to the injured fascia. The pain from plantar fasciitis is usually localized to the bottom of the foot, unlike other common causes of heel pain that may radiate farther into the foot.

Diagnosing Plantar Fasciitis

To diagnose plantar fasciitis, a podiatrist will review the symptoms and perform a physical exam of the foot. Diagnostic tests may include:

• Pressing on the bottom of the foot to check for areas of pain or tenderness
• Gently stretching the plantar fascia to assess for pain and tightness
• Observing the patient's walking pattern
• Imaging tests like x-rays or ultrasound to check for heel spurs or inflammation

Blood tests and other imaging scans are not typically required for diagnosis unless the doctor suspects another underlying condition. The podiatrist will also want to rule out other possible causes of heel pain like fractures, arthritis, nerve irritation, or heel pad problems.

Treatment Options for Plantar Fasciitis

The good news about plantar fasciitis is that the condition will often get better with conservative treatment within 6 to 12 months. Treatments focus on relieving pain and reducing inflammation. Common options include:

• Rest - Taking a break from activities that aggravate the fascia helps reduce repetitive strain and inflammation.
• Ice Therapy - Applying ice packs to the heel can alleviate acute pain and swelling.
• Anti-inflammatory Medications - Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen help relieve pain and decrease inflammation.
• Stretching - Stretching the plantar fascia and calves helps improve flexibility and range of motion in the foot.
• Supportive Footwear - Wearing shoes with good arch support, cushioning, and heel cups minimizes pressure on the foot.
• Night Splints - Splints that keep the foot in a flexed position overnight maintain flexibility and prevent morning stiffness.
• Physical Therapy - Exercises, massage, and modalities like ultrasound may facilitate recovery and release tight muscles.

If pain persists beyond 6 months, other options include:

• Orthotics - Custom shoe inserts support the arch and distribute weight away from the heel.
• Injections - Corticosteroid injections can reduce inflammation and provide temporary pain relief.
• Shockwave Therapy - Extracorporeal shockwave treatment uses pulsed acoustic waves to treat chronic heel pain.
• Surgery - In severe cases surgery may be needed to detach or release the plantar fascia.

Preventing Plantar Fasciitis Flare Ups

While having plantar fasciitis can be discouraging, there are things you can do to prevent flare ups and reduce the risk of the condition becoming chronic or recurring:

• Wear supportive shoes, especially for athletic activities or occupations requiring prolonged standing/walking.
• Lose weight if overweight to minimize stress on the heels.
• Stretch the calf muscles and plantar fascia regularly.
• Get massages or use a foam roller on the calves to keep muscles loose.
• Avoid going barefoot and use cushy insoles if needed.
• Take frequent breaks when on your feet throughout the day.
• Limit high impact activities and transition to lower impact exercises.
• Do toe or heel raises to strengthen the feet.
• Consider taping or night splints to support the foot in a neutral position.
• Use good form and limit overtraining when exercising.

Paying attention to foot pain and pursuing prompt treatment are also key to effective management. While home care strategies may provide some relief initially, it's important to follow up with a podiatrist if symptoms do not improve within a few weeks. Early intervention can often get plantar fasciitis under control and reduce the likelihood of it becoming a nagging problem.

The Outlook for Plantar Fasciitis

With appropriate care, most cases of plantar fasciitis will resolve within 6 months to a year. The goal of treatment is to manage symptoms in the short run and promote healing of the injured tissue over time. While the condition may come and go, there are many treatment options to help keep it under control. Being proactive with self-care, wearing proper footwear, losing weight if needed, and seeking medical advice when necessary can all help sufferers better manage plantar fasciitis.

While it can be very painful, plantar fasciitis is rarely debilitating if addressed promptly. With some patience and persistence, the inflammation can be reduced, allowing you to resume normal activity comfortably. Working closely with your podiatrist ensures access to the most effective therapies. Staying positive and being compliant with recommended treatment will provide the greatest chance of resolving symptoms and getting back on your feet!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.