Plantar Fasciitis: Symptoms, Causes, and Treatments

Plantar fasciitis is a common cause of heel pain that affects about 10% of people throughout their lifetime. The plantar fascia is a thick band of connective tissue that runs across the bottom of your foot. When this tissue becomes inflamed, it results in the painful condition known as plantar fasciitis. Read on to learn more about the symptoms, causes, treatment options, and professional help available for managing this condition.

Recognizing Plantar Fasciitis Symptoms

The most noticeable symptom of plantar fasciitis is stabbing pain in the heel or arch, especially when taking the first steps in the morning or after long periods of inactivity. The pain may improve after some movement but worsen again after long periods on your feet. Other common symptoms include:

• Sharp pains in the heel that feel like a bruise

• Heel pain that eases once you start walking then returns after prolonged standing or activity

• Tenderness or swelling in the heel area

• Limping due to heel discomfort

What Causes Plantar Fasciitis?

There are several factors that can contribute to an inflamed plantar fascia:

• Foot Structure: High arches or flat feet put extra strain on the plantar fascia.

• Weight Gain: Excess weight places added stress on the feet.

• Exercise: Some sports like long-distance running overwork the plantar fascia.

• Occupations: Jobs that involve prolonged standing or jumping.

• Aging: The fascia loses elasticity over time.

If any of these factors apply to you, take precautions to avoid plantar fasciitis.

Self-Care Treatments for Pain Relief

There are many actions you can take at home to find relief from plantar fasciitis symptoms:

• Stretching: Simple stretches that target the plantar fascia and Achilles' tendon are effective, especially before getting out of bed. Hold stretches for 30 seconds, 2-3 times on each side.

• Rest: Avoid activities that exacerbate pain and give your foot a break to heal.

• Ice: Apply ice packs to the heel for 15 minutes several times a day to reduce inflammation.

• Footwear: Wear shoes with good arch support and shock absorption. Avoid going barefoot.

• OTC pain relievers: Anti-inflammatory medication like ibuprofen can temporarily alleviate discomfort.

• Night splints: Night splints keep the plantar fascia gently stretched overnight while sleeping to prevent morning pain.

When to See a Podiatrist

If at-home treatments don't provide lasting relief after several months, consult a podiatrist who can provide advanced treatments. They may recommend:

• Custom orthotic inserts

• Physical therapy

• Taping or strapping the foot

• Cortisone injections

• Shockwave therapy

• Surgery in severe, chronic cases

Podiatrists like those at Reach Stretch & Recovery take a holistic approach to treating plantar fasciitis by addressing contributing factors like foot mechanics and movement patterns. This facilitates true healing and recovery. Don't wait to seek professional treatment if you're suffering from stubborn plantar fasciitis pain. Customized care can help get you back to pain-free activity.