Plantar fasciitis is one of the most common sources of heel pain, affecting over two million people in the United States annually. This condition can result in sharp, stabbing pain in the heel, particularly during the first steps of the day. While plantar fasciitis can be frustrating, effective treatments are available to relieve pain and restore mobility.
What is plantar fasciitis?
Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot, connecting the heel bone to the toes. This tissue supports the foot’s arch and absorbs shock during walking. When overstretched or overused, it can develop small tears, leading to inflammation and heel pain.
Symptoms of plantar fasciitis
Common symptoms of plantar fasciitis include:
- Sharp or stabbing heel pain, especially with the first steps in the morning or after prolonged rest.
- Increased pain after exercise, but not during the activity itself.
- Heel tenderness and stiffness, particularly on the bottom of the foot.
- Difficulty walking barefoot on hard surfaces.
Common causes of plantar fasciitis
Plantar fasciitis is most common in individuals aged 40 to 60, as the plantar fascia naturally wears down with age. However, other factors can contribute to the development of this condition, including:
- High-impact exercises. Activities like long-distance running, ballet, and aerobic dance can strain the plantar fascia, leading to inflammation and pain.
- Prolonged standing or walking. Jobs that require standing or walking on hard surfaces for extended periods can increase the likelihood of developing plantar fasciitis.
- Foot structure. Flat feet, high arches, or abnormal walking patterns can affect weight distribution, increasing stress on the plantar fascia.
- Excess body weight. Extra weight can add strain on the plantar fascia.
- Improper footwear. Shoes without proper arch support or cushioning can increase the risk of plantar fasciitis.
How to relieve plantar fasciitis pain at home
Several self-care strategies can alleviate heel pain and promote healing:
- Rest. Avoid activities that put stress on your plantar fascia.
- Ice therapy. Apply a cloth-covered ice pack to the painful area for 15 minutes, three or four times a day, to reduce pain and swelling.
- Supportive shoes. Choose shoes with a low to moderate heel, thick soles, good arch support, and extra cushioning.
- Stretching. Gentle stretching of the plantar fascia and Achilles tendon can improve flexibility and relieve tension.
Stretches and exercises for plantar fasciitis relief
Calf stretch. Stand with your palms flat against a wall at chest level. Set one foot back several inches, keeping your knee locked, and move toward the wall without lifting your heel. Hold the stretch for 10 seconds and then relax. Perform at least three sets on each leg.
Towel stretch. Sit on the floor with your legs extended in front of you. Loop a towel around one foot just under the toes. Hold the ends of the towel in your hands, pull back until your foot stretches toward you, and hold the position for up to 30 seconds. Repeat this stretch three times with each foot.
Water bottle exercise. Place a frozen water bottle on the floor sideways and slowly roll it back and forth under the sole of your foot as you sit in a chair. This will massage the plantar fascia and decrease swelling and inflammation. Limit the exercise to 15 minutes to prevent frostbite.
Plantar fascia stretch. In a seated position, cross one foot over the knee of the other leg. Grab your big toe and gently pull it toward you for 15 to 30 seconds. Repeat the stretch three times on each foot.
When to see a doctor for plantar fasciitis
You should consult a healthcare professional if you experience the following symptoms:
- Severe heel pain that doesn’t improve after a few weeks of home treatment.
- Numbness, tingling, or swelling, accompanied by heel pain.
- Difficulty performing daily activities due to heel pain.
- Pain that worsens over time despite self-care measures.
Prompt treatment can make a significant difference, so don’t hesitate to seek care if these symptoms persist.
What type of doctor to see for plantar fasciitis?
A podiatrist specializes in diagnosing and treating foot conditions, including plantar fasciitis. Podiatrists undergo specialized education, including:
- Four years of podiatric medical school.
- A multi-year residency focused on foot and ankle care.
Their in-depth knowledge of foot mechanics, gait analysis, and musculoskeletal issues makes them uniquely qualified to manage plantar fasciitis effectively. Early intervention from a podiatrist can help prevent chronic pain and long-term complications.
What treatments will a podiatrist recommend for foot pain?
During your visit, a podiatrist may perform:
- Examination. A physical exam will assess your foot structure, gait, and areas of tenderness to diagnose plantar fasciitis.
- Imaging. X-rays or ultrasound may be used to rule out other conditions such as stress fractures or heel spurs.
Once a diagnosis is made, a podiatrist may recommend several treatments for plantar fasciitis:
- Custom orthotics. These devices provide better arch support and relieve pressure on the plantar fascia.
- Physical therapy. Exercises to improve flexibility and reduce pain may be recommended.
- Corticosteroid injections. These injections help reduce severe inflammation and pain.
- Plantar fasciitis brace. A brace worn while sleeping can keep the plantar fascia in a stretched position and promote healing.
For chronic cases, a podiatrist may consider advanced treatments such as:
- Extracorporeal shock wave therapy (ESWT). This non-invasive procedure uses sound waves to stimulate healing.
- Surgical intervention. In rare cases, surgery may be recommended to treat persistent plantar fasciitis.
How long does it take to recover from plantar fasciitis?
According to the American Academy of Orthopaedic Surgeons, plantar fasciitis can last anywhere from a few months to a year or more. Recovery time varies for each person and depends on factors like treatment adherence, activity level, and the body’s healing response. Rest, proper footwear, exercises, and, in some cases, medical interventions can help speed up recovery.
Find relief from heel pain
Plantar fasciitis can be painful, but effective treatments are available. If you’re struggling with persistent heel pain, the board-certified professionals at Metro Tulsa Foot & Ankle Specialists can help you regain comfort and mobility.
If you’re in the Tulsa area, the doctors at Metro Tulsa Foot & Ankle Specialists are here to help with expert diagnosis and personalized treatment plans at five convenient locations. Don’t let foot or ankle pain slow you down. Schedule an appointment today and take the first step toward pain-free living.
The information, text, graphics, images, and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition or treatment and before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you read on this website.
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