If you’ve ever felt sharp pain in the bottom of your foot, especially near the heel, you may be experiencing plantar fasciitis. This common condition can cause discomfort, but with the right care, it's manageable. At footfeet, we know how important it is to stay on your feet without pain, so let’s explore what plantar fasciitis is, what causes it, and the best ways to treat it.
What is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue running along the bottom of your foot, connecting your heel to your toes. It's stretchy like a thick rubber band. This tissue supports the arch of your foot and acts as a shock absorber. However, overuse, strain, or injury can cause it to become inflamed, leading to pain. Most people experience plantar fasciitis in one foot at a time, but it's possible for it to affect both your feet at once.
What are the Symptoms of Plantar Fasciits?
The most common symptom of plantar fasciitis is stabbing heel pain, which is often worse when you take your first steps in the morning or after long periods of sitting or standing. The pain may subside after moving around, but can return after periods of rest or physical activity.
- Heel pain
- Pain in the arch of your foot
- Stiffness
- Swelling around your heel
- Tight Achilles tendon
What Causes Plantar Fasciitis?
Several factors can increase your risk of developing plantar fasciitis, including:
- Overuse or Repetitive Activities: Running, walking, or standing for long periods can put strain on the plantar fascia.
- Foot Structure: People with flat feet or high arches are more prone to developing plantar fasciitis due to uneven weight distribution.
- Age: It’s most common in people between the ages of 40 and 60.
- Footwear: Shoes without proper arch support or cushioning can increase pressure on your feet.
- Excess Weight: Carrying extra weight can add stress to your feet, leading to inflammation.
How to Treat Plantar Fasciitis
While plantar fasciitis can be painful, the good news is that it’s often treatable with a few lifestyle changes and proper care. Here are some of the best ways to relieve plantar fasciitis pain:
1. Stretching and Strengthening Exercises
Regular massaging and stretching can help alleviate tension in the plantar fascia and calf muscles. Exercises like rolling a ball under your foot or stretching your calves can reduce tightness and improve flexibility. Incorporating these exercises into your daily routine can prevent further damage and help relieve pain.
Fasciitis Fighter Exercise Devices
Exercise balls
PediRoller Foot Massager
2. Wear Supportive Footwear & Compression Socks
Proper footwear is essential in managing plantar fasciitis. Look for shoes that provide good arch support, cushioning, and a sturdy sole. Avoid going barefoot on hard surfaces, as this can worsen the condition. Compression socks can provide support to the foot structure and the Achilles tendon.
OS1st Plantar Fasciitis Socks and Sleeves
Archies footwear
3. Use Orthotic Insoles
Orthotic insoles can offer additional support to the arch and heel, redistributing pressure and reducing strain on the plantar fascia. These insoles can be placed in your everyday shoes to help provide long-lasting relief.
Interpod Heel Raisers
Formthotics Heel Raisers
TULI's Heel Cups
4. Rest and Apply Ice
Giving your feet time to rest is crucial for healing. Avoid activities that cause pain, and apply an ice pack to the affected area for 15-20 minutes several times a day to reduce inflammation.
The treatments listed above are usually all you'll need to relieve your symptoms and treat plantar fasciitis. It's very rare to need surgery. If your pain persists, it's important that you visit a healthcare provider.
How can I prevent plantar fasciitis?
The best way to prevent plantar fasciitis is to avoid overusing your feet. In general:
- Stretch before and after exercise.
- Give your feet time to rest and recover after intense activity or exercise.
- Wear supportive shoes.
- Don’t walk barefoot on hard surfaces.
- Replace your sneakers every six to nine months (or after you’ve walked or run between 400 and 800 km in them).
If you have a health condition that makes you more likely to develop plantar fasciitis, you might not be able to prevent it.
How long does plantar fasciitis last?
You should notice your plantar fasciitis symptoms improving as soon as you start treating them. But it can take anywhere from a few weeks to a few months for your plantar fascia to heal.
If you feel better but then your symptoms return, try the same at-home treatments you used before. Talk to your healthcare provider if your symptoms feel different or worse than before.
Take Control of Your Foot Health
While plantar fasciitis can cause discomfort, you don’t have to live with foot pain. With a combination of stretching, proper footwear, and effective footcare products, you can manage and relieve the symptoms of plantar fasciitis.
Explore our entire Plantar Fasciitis Collection and take the first step toward healthier, pain-free feet.
FAQS
Are plantar fasciitis and heel spurs the same thing?
No! Plantar fasciitis is inflammation of the plantar fascia, which causes pain. If left untreated, plantar fasciitis can lead to heel spurs.
A heel spur is a bony growth on the heel bone. Heel spurs are caused by calcium depositing on the heel bone, in response to chronic strain. Most people don’t feel pain from a heel spur.
What's the difference between Achilles tendonitis and plantar fasciitis?
Pain in the back of the heel may be the result of Achilles tendonitis, which can be caused by an overuse injury.
Pain on the bottom of the heel or foot may be caused by plantar fasciitis – a result of inflammation in the fascia.
People suffering from tightness in the plantar fascia can subsequently develop a secondary Achilles tendinitis, because of the abnormal forces that then get transferred to the posterior aspect of the heel.
How is plantar fasciitis diagnosed?
A podiatrist can diagnose plantar fasciitis through a physical examination of your foot, paying attention to where the pain occurs. In some cases, imaging such as X-rays or ultrasounds may be used to rule out other conditions.
Can plantar fasciitis go away on its own?
In many cases, plantar fasciitis can improve with time and proper treatment, but it usually does not go away on its own without intervention. Consistently following recommended treatments like stretching, wearing supportive shoes, and avoiding aggravating activities is key to managing and reducing symptoms.
Can plantar fasciitis come back?
Yes, plantar fasciitis can recur if the underlying causes are not addressed. To prevent a recurrence, it’s important to continue wearing supportive footwear, maintain a healthy weight, and regularly stretch your feet and calves.
When should I see a podiatrist for plantar fasciitis?
You should see a podiatrist if:
- The pain persists or worsens despite home treatments.
- You experience swelling or severe pain that affects your mobility.
- You have plantar fasciitis symptoms that last longer than a few weeks.
A podiatrist can recommend treatments like physical therapy, custom orthotics, or in more severe cases, corticosteroid injections or surgery.