Do you know what plantar fasciitis is? What are the symptoms and who is susceptible to it? This blog will provide a comprehensive introduction to the symptoms, causes, treatments, and prevention measures of plantar fasciitis to help you understand how to deal with this common foot problem effectively.
What is plantar fasciitis?
Plantar fasciitis refers to inflammation of the plantar fascia due to overuse, injury, or stretching. The plantar fascia is located on the bottom of the foot and connects the heel to the toes. When the area is repeatedly squeezed, stretched, or rubbed, the fascia may tear slightly, causing an inflammatory reaction, resulting in pain in the heel or the entire bottom of the foot.
In the early stages, the pain may occur intermittently, usually after a period of activity. However if it is not treated in time, the pain may become persistent and severe, affecting daily activities and sports.
Symptoms of plantar fasciitis
Heel pain
Patients usually feel tenderness on the bottom of the foot or heel area, especially when pressing the attachment point of the plantar fascia. The pain is generally concentrated at the origin of the plantar fascia near the heel (where the heel bone connects to the fascia).
The pain is most severe when you first wake up in the morning.
People with plantar fasciitis experience pain when their heels touch the ground when they get out of bed in the morning. Although walking more often can relieve stiffness and pain, the pain may return after standing and walking too much for a long time.
The heel will start to hurt again after standing and walking for a long time.
The pain will become more obvious if you stand or walk for a long time, especially after standing or walking for a long time, the pain in the sole and heel will gradually worsen. This is because the plantar fascia is subjected to more pressure during movement or standing, causing the inflammation to increase.
Persistent tingling or dull pain
In addition to the severe morning pain, people with plantar fasciitis may also feel persistent dull or tingling pain during the day. This pain usually occurs after walking, exercising, or standing for a long time or worsens after doing high-impact activities (such as running).
What causes plantar fasciitis?
It is common in working groups that need to stand and walk, run, or jump for a long time, especially those who participate in high-impact sports (such as running, basketball, jumping, etc.), which can easily cause plantar fasciitis.
Obese people, middle-aged and elderly people (more women). Excessive weight will increase the pressure on the foot, which can easily lead to damage and verification of plantar fasciitis.
The arch is too high or too low. These two abnormalities in the foot structure can lead to an incorrect gait, increase the pressure on the plantar fascia, and cause inflammation.
People with too-tight calf muscles. Abnormal force is applied, and suddenly starting to walk, run, or do other exercises for a long time without proper warm-up can easily cause damage to the fascia.
Wear inappropriate shoes, wearing high heels, hard-soled shoes, flat shoes for a long time, shoes without arch support, or worn shoes.
Age factors, with the increase of age, the elasticity and function of the plantar fascia gradually weaken, and the elderly are more likely to suffer from plantar fasciitis.
How to treat plantar fasciitis?
Plantar fasciitis can usually be treated conservatively and surgically when necessary. Your doctor may recommend physical therapy or, in rare cases, surgery.
Nonsurgical treatments
Ice: Applying ice to the painful area of the sole daily may help relieve pain and inflammation. You can also wrap an ice water bottle in a thin towel to protect the skin and roll it along the sole to massage the inflamed area.
Rest: Reduce activity and avoid standing or walking for long periods until the inflammation subsides. Try switching from high-impact activities that put a lot of pressure on the feet, such as running or playing tennis, to low-impact activities such as swimming, cycling, and yoga to give your feet a rest.
Physical therapy: Relieve pain and promote the recovery of the plantar fascia through stretching exercises, massage, ultrasound therapy, and other methods. A physical therapist will show you how to stretch the plantar fascia and Achilles tendon and strengthen the calf muscles. The therapist may also teach you how to tap to support the sole of the foot.
Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs). Pain relievers such as ibuprofen (Advil, Motrin IB, and others) and naproxen sodium (Aleve), which are available over the counter, can help relieve the pain and inflammation caused by plantar fasciitis.
Night splints: Plantar fasciitis is often worse in the morning, and most of us sleep with our feet pointed downward, which shortens the plantar fascia and Achilles tendon. A night splint, a splint you wear while sleeping, keeps your foot at a 90-degree angle. So you get a good, continuous stretch while you sleep, instead of shortening the plantar fascia. If you don't like sleeping with something on your foot, wearing the splint for a few hours while you watch TV and elevate your foot can help.
Walking casts or boots: Walking casts or boots (called controlled ankle motion (CAM) walkers) are recommended by doctors when other treatments haven't worked. They immobilize your foot and take pressure off the plantar fascia, but they don't cure the pain. When the cast comes off, the pain may return.
Insoles: Also called insoles, arch supports, or orthotics, they can provide you with extra cushioning and support. You can add insoles to your shoes to increase arch support. You can choose the insoles that are suitable for you at PCSsole insoles. If you don’t know how to choose insoles, you can use the insole finder to help you quickly find the insoles that are suitable for you. These insoles will be precisely shaped according to your foot shape.
Surgery
Surgery: For those who don’t respond to conservative treatment, your doctor may recommend surgery, which usually includes a plantar fasciectomy, also called plantar fascia release, which relieves pressure by removing part of the damaged fascia.
Injections: Injecting steroids into the tender area can temporarily relieve pain. Multiple injections are not recommended because they can cause the plantar fascia to weaken or even rupture. Platelet-rich plasma, obtained from the patient’s own blood, can be injected to promote tissue healing. Ultrasound imaging during the injection helps with precise needle placement.
Extracorporeal shock wave therapy: Sound waves are directed to the area of heel pain to stimulate healing. This method is suitable for chronic plantar fasciitis that has not responded to more conservative treatments. Some studies have shown very promising results, but it has not been proven that this treatment works over time.
Ultrasound tissue repair: This minimally invasive technique uses ultrasound imaging to guide a thin needle-like probe into the damaged plantar fascia tissue. The tip of the probe vibrates rapidly, breaking up the damaged tissue and then sucking it out.
How long does plantar fasciitis last?
You may be wondering how long the pain of plantar fasciitis last. Unfortunately, there is no exact timeline, and the pain is usually self-limited, meaning it goes away on its own. It may take several weeks or longer for you to get relief from treatment.
Can rolling a ball under your foot help with plantar fasciitis?
Yes, ball rolling is a simple and effective self-treatment method. One exercise I often see prescribed is rolling your foot on a ball, either a golf ball, tennis ball, massage ball or a frozen water bottle under the arch of your foot. So how does this work and why is it so effective in relieving plantar fasciitis pain?
When you use a massage ball on the bottom of your foot, the rolling of the ball helps relax the plantar fascia, stimulates blood circulation, and reduces tension and inflammation in the fascia. This method can help release the plantar fascia, relieve pressure, and reduce pain.
You can do this: Place a tennis ball or golf ball on the floor and gently roll it with the sole of your foot, focusing on the area around the heel, arch, and toes, for about 5 to 10 minutes each time, once in the morning and evening.
How to treat plantar fasciitis at home?
Footwork rehabilitation exercises for plantar fasciitis that can be done at home
Stretching exercises for plantar fasciitis
Before getting out of bed in the morning, you can stretch the plantar fascia in a prone or sitting position for 20 seconds and repeat 3-5 times.
Prone:
Toes on the ground.
Heels back.
Ankle dorsiflexion.
Sitting:
Ankle dorsiflexion.
Pull the toes directly with your hands to stretch.
Stretching exercises for the posterior calf muscles
At the first step of the stairs, move the affected foot back, with the sole of the foot suspended in the air, and sink the heel until you feel tightness, hold for 20 seconds, and repeat 3-5 times.
Plantar muscle group strength training
With the principle of not shortening the front-to-back length of the foot, raise the arch of the foot for 20 seconds and repeat 3-5 times.
Cold compress
Wrap an ice water bottle in a thin towel to protect the skin from frostbite and apply it to the painful area to help reduce inflammation and swelling. Apply ice twice a day for up to 15 minutes each time.
Wear the right shoes
Choose shoes with arch support and cushioning functions, and avoid wearing high heels, flat shoes, or walking barefoot. You can buy shoes with medium to low heels, thick soles, good arch pads, and extra cushioning. If the old sneakers can no longer support the foot and provide cushioning, they should be replaced as soon as possible.
Change the way of exercise
Avoid excessive exercise or standing for long periods, and take appropriate rest. Try low-impact sports such as swimming or cycling instead of walking or jogging.
What shoes should I wear at home with plantar fasciitis?
You should buy a pair of slippers or sandals with good support.
Please look for walking shoes/running shoes with the following features:
Adequate toe space.
Good arch and heel support.
Shock absorption.
Comfortable, cushioned insole.
Thicker heel (also relieves pressure on the plantar fascia).
Can help you distribute your weight more evenly, reduce pressure, and create a more comfortable, supportive, and softer feeling for your feet when walking long distances.
Best insoles for plantar fasciitis
Firm arch support: The insole should not be too soft to prevent the arch from collapsing when walking. Specially designed arch support insoles can help you correct improper gait and reduce the burden on the plantar fascia.
With cushioning and shock absorption function: The memory foam insole can adjust according to the shape of the foot to provide precise support for the sole of the foot. EVA material is lightweight and has a good shock absorption effect, which is suitable for relieving pressure on the sole of the foot. Gel insoles can effectively relieve pain and are suitable for people who stand for a long time.
Deep U-shaped heel cup: The deep heel cup can fit your arch firmly, relieve pressure on the plantar fascia, and correctly adjust the foot to absorb the impact when walking, running, and standing.
We recommend PCSsole insoles for you. If you have foot pain problems, the pain relief series insoles will help you solve the pain, and the universal arch support insoles are your best choice.
The right insoles not only provide comfort but also support you all day long. Whether you are working, exercising, or relaxing, you can create a comfortable haven for your feet so that you can feel the care you deserve with every step.
What shoes should I avoid wearing if I have plantar fasciitis?
High heels and stilettos, shoes with narrow toes.
Sandals, flats, ballet flats and flip-flops.
Shoes with worn or thin soles.
Do you also have these plantar fasciitis pain feelings?
I suffered from Plantar Fasciitis for about two and a half years. Nothing worked to end the pain. An old runner told me to go up one shoe size. I did. It worked. Never had a problem since.
Mine pain is not only in the morning. It’s every time I put my foot down.
This happened in both feet and it seemed to happen overnight, getting up and walking in the morning is excruciating!
My pain is mostly in my heel and it feels like the entire heel has a bad bruise. I find it hurts after walking or standing for long periods of time.
For anyone who has suffered from this they will know how painful it is - just putting your feet on the floor first thing in the morning feels like someone is driving a nail into the sole of your feet.
I was obese and working at the hospital (so i was standing for 9-12hrs mostly) when i suffered from plantar fascitis. I could feel the guy's pain. It was excruciatingly painful most especially when you try to take the 1st step after standing up. Lost 20 kg and the pain went away.
I had plantar fasciitis and my massage therapist literally broke up what felt like little crunchies in my feet and the pain was amazing(I'm weird).
I had this pain for years but once I learned about plantar fasciitis I started doing foot stretches and lost weight and it went away.
Plantar fasciitis was the worst pain I’ve endured. I tried various treatment for years and years. Finally went to physical therapy and was cured.
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