Plantar Fasciitis: What You Need to Know

Plantar Fasciitis: What You Need to Know

Plantar fasciitis is a common foot condition that can cause intense heel pain, particularly when you get out of bed in the morning or after sitting for long periods. Although it might initially feel like a minor inconvenience, plantar fasciitis can become a chronic issue if not treated properly. The good news is that most people can manage their symptoms and return to normal activities with the right care and treatment.

This article will explain plantar fasciitis, its symptoms, causes, and how to manage and prevent it.

What is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. This tissue connects your heel bone to your toes and supports the arch of your foot. When inflamed, this band can cause pain, especially in the heel area.

The plantar fascia works like a shock absorber, cushioning the impact on your feet when you walk or run. However, repetitive stress or overstretching can cause small tears in the tissue, leading to inflammation and pain.

Symptoms of Plantar Fasciitis

The most common symptom of plantar fasciitis is pain in the heel, but the discomfort can extend along the bottom of the foot. Here’s what to look out for:

• Sharp pain: Most people describe the pain as sharp or stabbing, especially in the heel area.
• Morning pain is usually worse when you take your first steps in the morning or after sitting for a while. This happens because the plantar fascia tightens during rest, and the sudden pressure of walking can aggravate it.
• Pain after activity: Interestingly, the pain often eases during physical activity but returns with a vengeance afterwards.
• Tenderness: Pressing on the bottom of your heel may cause tenderness or discomfort.

It’s important to note that plantar fasciitis pain typically develops gradually over time. It might start as mild discomfort but can become more severe and limiting without proper treatment.

What Causes Plantar Fasciitis?

There isn’t always a clear cause, but certain factors can increase your risk of developing plantar fasciitis:

1. Foot mechanics: If you have flat feet, high arches, or an abnormal walking pattern, your plantar fascia might be under more stress than usual, leading to inflammation.
2. Age: Plantar fasciitis is most common in people between 40 and 60 years old.
3. Physical activity: Certain exercises that put a lot of pressure on your heel and the surrounding tissues, such as long-distance running, ballet, and aerobics, can contribute to the development of the condition.
4. Obesity: Carrying extra weight puts additional stress on your feet, particularly the plantar fascia, increasing the likelihood of injury.
5. Occupation: Jobs that require long hours of standing or walking on hard surfaces (think factory workers, teachers, or retail staff) can be taxing on your feet and lead to plantar fasciitis.
6. Worn-out shoes: Footwear that lacks proper support, such as flip-flops or old running shoes, can make you more prone to developing plantar fasciitis.

Diagnosis of Plantar Fasciitis

If you suspect you have plantar fasciitis, you must see a doctor for an evaluation. A medical professional will likely ask about your symptoms and check for tenderness in your heel. They may also ask you to perform simple movements, like standing or walking, to assess your foot mechanics.

Doctors can mostly diagnose plantar fasciitis based on your medical history and a physical exam. Imaging tests like X-rays or MRIs aren’t always necessary, but they may be ordered if the doctor wants to rule out other potential causes of heel pain, such as a stress fracture or arthritis.

Treatment Options

Plantar fasciitis can often be managed with simple, non-invasive treatments. Here are some of the most common options:

1. Rest and activity modification: The first step in treating plantar fasciitis is giving your foot some rest. Avoid high-impact activities, such as running or jumping, and consider switching to low-impact exercises, like swimming or cycling, until the pain subsides.
2. Stretching and strengthening exercises: Regular calf muscles and plantar fascia stretching can help relieve tension and improve flexibility. Strengthening the muscles in your foot can also provide better support to the arch. Your doctor or physical therapist may recommend specific exercises.
3. Ice and pain relievers: Applying ice to the affected area for 15-20 minutes several times daily can reduce inflammation and alleviate pain. Over-the-counter pain relievers like ibuprofen or aspirin can also help manage symptoms.
4. Footwear changes: Supportive shoes with proper arch support and cushioning can make a big difference. If your shoes don’t offer enough support, consider adding orthotic inserts.
5. Night splints: Some people benefit from wearing night splints, which stretch the plantar fascia and Achilles tendon overnight. This helps to reduce the morning pain caused by tightness.
6. Physical therapy: In some cases, physical therapy may be recommended to help stretch and strengthen the plantar fascia and surrounding muscles.
7. Injections: If the pain is severe or persistent, your doctor might suggest a corticosteroid injection to reduce inflammation and provide relief. However, this is typically considered a last resort after other treatments haven’t worked.

Prevention Tips

Once you’ve experienced plantar fasciitis, you’ll likely want to avoid it in the future. Here are some prevention tips to keep your feet healthy:

1. Wear supportive shoes: Avoid shoes with minimal support, such as flip-flops, high heels, or worn-out sneakers. Look for shoes with good arch support and proper cushioning.
2. Stretch regularly: Keep your calves, Achilles tendon, and plantar fascia flexible with daily stretches, especially before and after exercise. This will help reduce the risk of injury.
3. Maintain a healthy weight: Maintaining a healthy weight will minimize pressure on your feet and reduce strain on your plantar fascia.
4. Pace yourself: If you’re starting a new exercise routine or increasing your activity level, do so gradually. Jumping into intense physical activity too quickly can increase your risk of plantar fasciitis.
5. Choose low-impact activities: If you’re prone to foot pain, consider incorporating low-impact activities like swimming or cycling. These exercises are easier on your feet while still providing great cardiovascular benefits.

When to Seek Help

If you’re experiencing persistent heel pain, it’s important not to ignore it. The sooner you seek treatment, the better your chances of a full recovery. While plantar fasciitis can often be treated with conservative methods, ignoring the problem could lead to chronic pain or other complications.

In Australia, plantar fasciitis is commonly referred to by these popular names:

1. Policeman’s Heel—This term is often used because it is common among people who spend long periods on their feet, such as police officers.
2. Heel Pain – This is a simple, everyday term used to describe the pain associated with plantar fasciitis, making it easier for those unfamiliar with the medical term.

These names are more relatable and help describe the condition more casually.

Final Thoughts

Plantar fasciitis is a common condition that can cause significant heel pain, but with proper care and attention, most people can recover without invasive treatments. Paying attention to your footwear, stretching regularly, and maintaining a healthy weight can reduce your risk of developing plantar fasciitis and keep your feet in great shape.

If you have persistent foot pain or think you might have plantar fasciitis, consult your GP for advice and a personalised treatment plan.