What Is Plantar Fasciitis And How Do I Treat It?

If you’re dealing with heel pain, especially first thing in the morning or after sitting for a while, you may have plantar fasciitis. But what is plantar fasciitis? And how did you get it in the first place?

 

Plantar fasciitis is a common condition that affects millions of people. Though you may have heard about this injury keeping your favorite professional athletes out of the game, plantar fasciitis affects regular folks like you and me, too.

 

Today we’re going to be sharing more about what plantar fasciitis is, its causes, and its symptoms. In case you do have plantar fasciitis, we will also share some common treatment options that will help you manage this condition and prevent future pain. 

What Is Plantar Fasciitis

Plantar fasciitis is an inflammation of the plantar fascia, a band of tissue that connects your heel bone to the base of your toes. This band helps to support our arches and plays a role in our foot’s mechanics as we walk.

 

The plantar fascia is meant to handle the tension or stress that occurs during activities that cause you to push off the balls of your feet, or your toes. These are activities we do everyday, like walking and running, so the plantar fascia is often in use.

 

When we push our bodies to the limit, though, the fascia can become irritated from the added stress.We may also feel that irritation more as we age because the band has lost some of the elasticity and resilience it had when we were younger. 

 

That irritation, often felt as a dull, aching pain, is known as plantar fasciitis.

 

What Causes Plantar Fasciitis

We’ve discussed the theory behind what causes your plantar fascia to become irritated. But what causes plantar fasciitis in everyday life?

 

These are a few of the common causes of this inflammation:

• Overuse – Engaging in repetitive and high-impact physical activities can strain the plantar fascia
• Aging – Our feet naturally lose some of their natural shock-absorbing ability as we age, making them more susceptible to injury and pain
• Extra weight – This can place extra stress on the plantar fascia, especially in quicker weight gain (about 10% of pregnant women notice symptoms of plantar fasciitis)
• Foot structure – People with flat feet or high arches are more prone to developing this condition
• Tight calf muscles – This can lead to an increased pull on the plantar fascia and added stress
• Worn-out shoes – These can cause improper foot alignment, leading to unusual stresses on the plantar fascia
• Sudden increase in physical activity – Rapidly increasing the intensity or duration of physical activity, like upping the mileage in a marathon training plan, can increase the risk of developing plantar fasciitis
• Jobs that require prolonged standing or walking – These occupations lead to more use of the plantar fascia, which can overly stress the band

How Do I Know If I Have Plantar Fasciitis

The symptoms of plantar fasciitis include gradual pain felt right around the heel.

 

Though it can be a sharp pain, it is most often one that you’ll notice first thing in the morning or after being sedentary for a long period. Called first-step pain, this dullness is often lessened after some amount of warming up or movement. Moving isn’t a long-term solution, though, because that pain may return again after especially long sessions of exercise. 

 

You may also notice the pain more acutely if you’re walking barefoot or in shoes without arch support. 

How Do I Treat Plantar Fasciitis 

Once you’ve spoken with your physician and confirmed your plantar fasciitis diagnosis, it’s time to get feeling better.

 

Given that it’s an injury that stems from overuse, your symptoms can tell you how severe the condition is. The more pain you feel, the longer the treatment is likely to take.  

Potential plantar fasciitis treatments

• Stretching – A physician-prescribed routine for the calf muscles and plantar fascia can help alleviate pain and improve flexibility
• Physical therapy – A physical therapist can develop an exercise program specifically designed to target the plantar fascia and alleviate pain
• Aquatic therapy – Exercising in water can reduce stress on the plantar fascia while still allowing for a good workout that supports the other muscles
• Icing – Applying ice to the affected area can help reduce pain and swelling
• Rest – Resting the affected foot and reducing activities that may be causing stress to the plantar fascia is important
• Shock-absorbing surfaces and equipment – Using shoes with good arch support and shock-absorbing insoles can help reduce stress on the plantar fascia
• Steroid injections – In some cases, a cortisone injection may be recommended to help reduce pain and inflammation

How Physical Therapy And Aquatic Therapy Can Help With Plantar Fasciitis

At SportsPro PT, we are here to help you recover from your plantar fasciitis. We know how limiting it can be to deal with these types of painful injuries, which is why we create personalized plans that involve both physical therapy and aquatic therapy to support your fast, complete recovery. 

 

For more about how our expert physical therapists can get you back on your feet, reach out to SportsPro PT today.