Plantar fasciitis is a common foot condition that specifically affects the arch of the foot. It can be painful in the morning or after long periods of standing. However, many ways to treat plantar fasciitis exist.
What is plantar fasciitis?
This condition occurs when the plantar fascia, a thick band of tissue on the bottom of the foot, becomes inflamed. When inflamed, this tissue located at the foot’s arch causes pain during walking or running. The impact causes stress on the plantar fascia, causing small tears, inflammation, and pain all over the foot, especially the heel area.
What causes plantar fasciitis?
The several factors that contribute to developing it are:
- Physical activity that puts pressure on the feet, like running or dancing
- Wearing shoes with poor arch support
- Tight calf muscles or Achilles’ tendons
- Standing for long periods, particularly on hard surfaces
- Running shoes that lack proper cushioning
- Obesity, which increases the load on the foot and ankle
What are the common symptoms?
The most common symptoms include:
- Pain in the heel, especially in the morning or after sitting for long periods
- Stiffness or soreness along the bottom of the foot
- Pain that worsens after exercise or physical activity
- Tenderness near the arch of your foot
If you notice these symptoms, see a doctor immediately and take early steps to treat plantar fasciitis to prevent it from worsening.
How is plantar fasciitis diagnosed?
A physical examination by a doctor is required. During the examination, they ask about your physical activity, the shoes you wear, and recent changes in your routine that might have added strain to your feet.
What treatment options are available?
Some of the common treatments are:
- Wearing supportive shoes with good arch support
- Stretching exercises to relieve tension in the calf and foot muscles
- Using ice packs to reduce inflammation
- Taking over-the-counter anti-inflammatory medication for pain relief
- Physical therapy to improve flexibility and strength in the foot and ankle
- Orthotics or shoe inserts to support the arch
For more severe cases, a doctor may recommend:
- Cortisone injections to reduce inflammation
- Night splints to stretch the foot while you sleep
- In rare cases, surgery to release tension in the plantar fascia
Are there home remedies for plantar fasciitis?
To promote healing at home, consider the following:
- Rest. Limit activities that may put stress on your feet.
- Ice. Apply an ice pack to the affected area for 15-20 minutes a few times a day.
- Stretching. Maintain gentle stretches to relieve tension in the arch of your foot and calf muscle.
- Massage. Roll a tennis ball or foam roller under your foot to help loosen the bottom of your foot.
How can I prevent plantar fasciitis?
Preventative measures include:
- Wearing supportive shoes with cushioning and good arch support
- Stretching regularly, especially before and after exercise
- Avoiding running or walking on hard surfaces when barefoot or for a long period of time
- Gradually increasing your activity level if you’re starting a new exercise routine
- Maintaining a healthy weight to reduce stress on the foot and ankle
What are the best shoes for plantar fasciitis?
The best shoes for people with plantar fasciitis are:
- Running shoes with thick soles and proper heel support
- Orthopedic shoes designed for foot and ankle stability
- Shoes with added inserts or orthotics that support the arch of your foot
Flat shoes are not good for this condition because of their lack of structure, worsening symptoms over time.
Is walking barefoot bad for plantar fasciitis?
If you have plantar fasciitis, walking around barefoot can make it worse. Without support, the arch of the foot will become strained. This strain will lead to increased pain and overall inflammation of the foot. It is best to at least wear sandals when at home with good arch support to reduce the stress on the bottom of your feet.
Can I continue running with plantar fasciitis?
If you have plantar fasciitis and want to run, it is important to prioritize rest and make sure you have time off your feet. Once symptoms are gone, you may continue to run. Make sure to wear running shoes with good support whenever you run. Consult with a doctor or physical therapist before returning to high-impact activities like running. Biking is a good alternative to consider if the pain of running is too much to bear.
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