Have you ever woken up in the morning and stepped out of bed and felt a sharp pain at the bottom of your heel when you started walking? This is a common symptom of plantar fasciitis.
The plantar fascia is a fibrous tissue along the bottom of your foot that connects your heel bone to your toes. It helps support the arch of your foot and helps support proper foot mechanics when walking. When the plantar fascia if over stressed or too much tension is applied, it can result in small tears that become inflamed and irritated. This results in the sharp heel pain people experience, making it uncomfortable to stand, walk, and/or run.
What causes plantar fasciitis?
Plantar fasciitis is one of the most common causes of heel pain. There are many potential causes and it could include a combination of different contributing risk factors, like:
- Being over 40 years old – As we age our muscles, tendons, and ligaments do not stretch or heal as quickly as a younger person. Continuous stresses to the plantar fascia can have a cumulative effect leading to plantar fasciitis.
- Overuse – It is not an uncommon condition for long distance runners
- Prolonged Standing – Occupations that require more prolonged standing are higher risk
- Foot Mechanics – People with high arches or flat feet may have increased risk of this condition.
- Obesity – Being overweight can increase stress on feet
How to avoid plantar fasciitis
While plantar fasciitis is fairly common, there are things you can do to help reduce the risk.
- Proper footwear – Wearing footwear that is designed for the activity can significantly reduce the risk. For example, wear properly fitted “running” shoes for running and “hiking” shoes for hiking. Look at getting new footwear every 3-6 months, depending on usage, to make sure they are properly supporting the foot.
- Rotate activities – Overuse injuries can be avoided by changing activities periodically. If you are standing long periods, try to rotate in sitting activities. If you are a runner, rotate in other low impact cardiovascular activities.
- Orthotics – Seek the advice of a podiatrist to help you address any foot mechanics issues. They can often get you fitted in supportive orthotics that will decrease the risk and also help in the treatment of plantar fasciitis
- Stretch – Regular stretching of the calf and plantar fascia can help address overstressing of the plantar fascia. Seek the advice of a local physical therapist for a proper stretching regimen.
How to treat plantar fasciitis
Once you are experiencing plantar fasciitis it is important to properly treat early to avoid a prolonged bout. A physical therapist can evaluate and treat plantar fasciitis to help expedite recovery.
There are a few home treatments you can do with an acute flare-up.
- Ice bottle – Freeze a bottle of water and place it under the affected foot, while seated, and roll it across the bottom of your foot. The ice will decrease the inflammation and the bottle will provide a massaging effect.
- Anti-inflammatory medication – Consult with your doctor before taking any medication
- Stop activities that are creating pain
Downtown Physical Therapy treats plantar fasciitis and can help you get back to pain free activity. If you have questions about plantar fasciitis or other foot pain contact us at 602-833-6677 or fill out the contact form below and one of our team members will contact you!
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