What is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of heel pain. It is caused by inflammation of the tissue in the bottom of the foot – the plantar fascia – that connects the heel bone to the toes. The plantar fascia supports the arch of the foot during walking and running. Tension in the area can cause tiny tears in the tissue, resulting in pain and discomfort.
Pain from plantar fasciitis most commonly occurs first thing in the morning. You may experience a dull or stabbing pain while taking the first few steps after getting out of bed, which diminishes over time as the tissue loosens from movement. However, pain can return after long periods of standing or when you first get up after sitting for a long time.
Risk Factors for Plantar Fasciitis
The most common risk factors for plantar fasciitis include the following.
Age
Plantar fasciitis is most common in people between the ages of 40 to 60
Types of Exercise
Activities that put tension on the heel like running, ballet, and aerobic dance are more likely to cause plantar fasciitis
Poor Foot Mechanics
Flat feet, high arches or an atypical stride that affects the way weight is distributed while standing or walking can put added stress on the plantar fascia, leading to pain and discomfort
Obesity
Extra weight can increase stress on the fascia, resulting in plantar fasciitis
Standing for Extended Periods
Professionals on their feet on hard surfaces for long periods – factory workers, teachers, retail workers, etc. – are at an increased risk of developing plantar fasciitis.
Treatment of Plantar FasciitisAt-Home Remedies
In most cases, symptoms of plantar fasciitis can be improved significantly with at-home remedies.
The most common include:
- Changing to more supportive shoes and using a supportive brace
- Taking anti-inflammatory medication, like ibuprofen or naproxen
- Stretching and massaging the calves and feet to loosen the muscles and affected tissue
- Limit specific exercises that aggravate pain and opt for low-impact activities while you heal.
- Ice the area three to four times per day
- Lose weight
Most people who follow a regular at-home treatment regimen will experience relief within 12 months.
Outpatient Treatment Options
If at-home remedies do not help to alleviate symptoms, effective outpatient options are also available, including the following.
Physical therapy
Working with a trained physiotherapist, follow a regimen to stretch the fascia and Achilles tendons, and strengthen the leg muscles to stabilize walking and reduce strain on the fascia
Cortisone injection
Administered by a physician in an outpatient procedure, a steroid solution can be injected into the damaged part of the ligament to reduce inflammation and alleviate pain
Podiatrist Recommendations
A foot specialist can examine your gait, help get you fitted for appropriate insoles, and recommend the most appropriate supportive shoes.
Surgical Treatment Options
A more invasive surgical option may be appropriate if you have still not experienced relief after 12 months of regular at-home or outpatient treatment. There are two main surgical options available for the treatment of plantar fasciitis.
Gastrocnemius recession
Lengthening of the calf muscles to alleviate stress on the plantar fascia
Plantar fascia release
The plantar fascia is partially cut to relieve some tension.
See a Doctor Today
Our team of chiropractors and physiotherapists can help you find effective treatments for plantar fasciitis and the pain caused by the condition. Both disciplines involve precise techniques, including adjustments to the feet, ankles and spine. Or recommendations for specific exercises to help you manage the initial symptoms, followed by gradually loading soft tissue to promote strengthening.
Preventing Plantar Fasciitis
With a few simple lifestyle changes, you can help to reduce the chances of plantar fasciitis returning.
Do
- Choose supportive shoes
- Stretching your feet, ankles, and calves regularly
- Balance your exercise routine with low-impact movements that reduce strain on the plantar fascia
- Maintaining a healthy weight
Don’t
- Ignore symptoms. Untreated plantar fasciitis can lead to more painful complications including hip, back and knee pain.
Find a Clinic
Need to find your closest Clinic? Click the link below to get started on the journey to your health!
Find a Clinic