Why Does My Foot Hurt When I Jump? Understanding Plantar Fasciitis

Why Does My Foot Hurt When I Jump?

If you feel a sharp, stabbing pain in your heel or arch of your foot when you jump or take the first steps after waking up or sitting for awhile, you may have a common condition called plantar fasciitis. Approximately 2 million people develop this foot problem every year in the United States.

Understanding Plantar Fasciitis

Plantar fasciitis refers to inflammation of the plantar fascia, which is a thick band of connective tissue that runs across the bottom of your foot. This tissue connects your heel bone to your toes and creates the arch of your foot. When the plantar fascia becomes inflamed, it can feel like youre stepping on a small stone or have a bruise under your heel.

What Causes Heel Pain from Plantar Fasciitis?

Repeated small injuries or micro tears to the plantar fascia lead to irritation and swelling at the point it attaches to the heel bone. Common causes include:

Excess stress on the foot Being overweight, sudden increases in activity, jobs that require long periods of standing
Poor foot structure & mechanics Flat feet, high arches, tight Achilles tendon
Uncomfortable or unsupportive footwear
Age-related loss of foot flexibility

Risk Factors for Developing Heel Pain

You may be more likely to experience plantar fasciitis if you:

Are between ages 40-60 years old
Are overweight or obese
Have a job that keeps you on your feet most of the day (teachers, factory workers, nurses, etc)
Participate in high-impact sports or exercise (dancers, runners, aerobics)
Have very high foot arches or flat feet
Wear shoes with poor arch support
Have tightness in your Achilles tendon

Symptoms of Plantar Fasciitis Heel Pain

The most common plantar fasciitis symptoms include:

Sharp pain in the heel - Usually feels like a bruise or small stone under the heel. Worst with first steps after resting.
Foot pain that lessens once warmed up - After walking for a short time, pain often decreases but doesnt always disappear.
Pain after long periods of sitting - After sitting at a desk or in a car for extended time, pain returns when you stand up.
Chronic heel pain and stiffness - Symptoms often appear gradually and worsen over time without treatment.
Foot arch pain - Some people feel pain along the arch area of the foot in addition to the heel.

One Foot or Both Feet?

Plantar fasciitis often only affects one foot at a time, especially when caused by injury or overuse from sports/exercise. However about a third of patients report pain in both feet, which is more common when weight gain is the trigger.

Getting a Diagnosis

See your doctor if heel pain persists longer than a few weeks. To diagnose plantar fasciitis, they will:

Discuss medical history and symptoms
Examine the foot and apply pressure to the heel looking for discomfort
Order x-rays to rule out stress fractures or bone spurs
Diagnose plantar fasciitis if symptoms align with location of plantar fascia inflammation

When to See the Doctor

Schedule an appointment with your doctor promptly if you have any of the following:

Intense heel pain that lasts over 2 weeks
Limping or unable to walk normally
Swelling, bruising, or numbness in the heel
Both heels are affected, or heel pain occurs in a young athlete
Additional symptoms like fever or leg weakness

Seeking early treatment improves recovery outlook and can prevent long term pain and disability.

Treating Heel Pain from Plantar Fasciitis

Most patients fully recover from plantar fasciitis within 6 to 18 months using conservative at-home care. Treatments aim to relieve pressure on the heel, calm inflammation, stretch the plantar fascia and Achilles tendon, and strengthen lower leg muscles. Options include:

Rest & Ice

Take a break from sports and vigorous activity to rest your feet. Apply ice wrapped in a towel to the painful heel for 15 minutes a few times per day to relieve inflammation.

Stretching Exercises

Perform simple foot stretches like towel grab pulls, wall leans, and heel cord stretches several times daily. Hold gentle stretches for at least 30 seconds.

Supportive Footwear

Wear shoes with good arch support, thick cushioned soles and firm heel counters. Avoid going barefoot. Use night splints to keep feet flexed overnight.

Over-the-Counter Orthotics

Try over-the-counter arch supports or orthotic shoe inserts help to distribute pressure away from the plantar fascia tissue.

Pain Medications

Oral anti-inflammatories like ibuprofen (Advil, Motrin) or naproxen (Aleve) can temporarily alleviate discomfort. Some patients get relief from topical NSAID creams too.

Medical Procedures

If pain persists over 6-12 months with conservative treatment, your doctor may recommend corticosteroid injections or other minimally invasive procedures for stubborn cases.

Surgery

In rare instances, patients undergo a surgery called a plantar fascia release if all else fails after 9-12 months. This cuts a portion of the ligament to eliminate tension and relieve irritation.

Preventing Plantar Fasciitis Flare Ups

While first-time onset can be hard to avoid completely, you may be able to prevent recurrent heel pain flares by:

Maintaining a healthy weight
Choosing supportive athletic and everyday shoes
Stretching calves and feet before exercise
Avoiding going barefoot
Using custom orthotics if necessary
Gradually increasing exercise intensity

Pay attention to any heel discomfort early on and address it quickly by decreasing activity levels and scheduling an appointment with your podiatrist or orthopedic foot/ankle surgeon.

When to Expect Full Recovery

With adherence to conservative home treatment protocols, most patients recover from plantar fasciitis within 6 to 18 months. The majority find their symptoms resolve within a year. Manage any underlying causes like obesity or poor footwear as well to prevent recurrence.

In rare cases, symptoms can linger long term and become chronic if not properly addressed. This may require more advanced treatments. But overall, the prognosis for plantar fasciitis heel pain is generally very good.

FAQs

Why does my foot hurt when I jump or take the first steps after resting?

This type of foot pain is often caused by plantar fasciitis, which is inflammation of the plantar fascia ligament running along the bottom of your foot. It leads to stabbing heel pain with weightbearing after rest.

What are the symptoms of plantar fasciitis?

Common symptoms include sharp heel pain that's worse with first steps, pain that lessens once warmed up, and chronic stiffness or swelling along the heel or arch.

How do you treat plantar fasciitis?

Recommended treatment involves rest, ice, over-the-counter arch supports, gentle foot stretches, anti-inflammatory medications, and physical therapy exercises to stretch and strengthen the feet.

How long does plantar fasciitis last?

With proper at-home treatment, most people recover fully in 6-18 months. But prompt treatment in the first few weeks is important to prevent chronic long term pain.

How can I prevent plantar fasciitis from recurring?

Wear supportive shoes, lose excess weight, stretch before exercise, avoid bare feet, use orthotics if needed, increase physical activity gradually, and seek early treatment for foot pain.

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.