What is plantar fasciitis? What causes this common foot condition? How can plantar fasciitis be effectively treated? Find the answers to these questions and more in our comprehensive guide.

Understanding Plantar Fasciitis

Plantar fasciitis is one of the most prevalent causes of pain in the bottom of the heel, the arch, or both areas. The plantar fascia is a thick, fibrous, ligament-like band on the bottom of the foot. It is attached to the heel, runs forward along the foot, and attaches again at the ball of the foot. When the plantar fascia becomes irritated and swollen, the condition is known as plantar fasciitis.

Causes of Plantar Fasciitis

There are several potential causes of plantar fasciitis. Every time we take a step, our body weight initially rests on the heel and then gradually distributes over the length of the foot. As the foot bears weight, it flattens, putting pressure on the plantar fascia, which has limited stretch. This pull on the heel where the plantar fascia attaches can cause issues if the foot is not properly aligned.

Factors that can contribute to the development of plantar fasciitis include:

• Lack of arch support
• Sudden injury
• Tendency to pronate or supinate the feet
• Increase in high-impact activities like running, basketball, or gymnastics
• Being overweight
• Going barefoot frequently
• Having one leg shorter than the other
• Poor flexibility in the calf muscle
• Inadequate training for physical activities
• Standing for long periods
• Wearing shoes that don’t bend easily under the ball of the foot or lack cushioning

It’s not always possible to identify the exact cause of plantar fasciitis, as the condition can develop as the fascia becomes less elastic with age. Women also tend to experience plantar fasciitis more often than men.

Symptoms of Plantar Fasciitis

The primary symptom of plantar fasciitis is pain in the bottom of the heel or the arch of the foot. This pain is often described as a bruise-like ache. The pain tends to gradually subside once you start walking, but it may return with continued activity and eventually take longer to go away. In some cases, the pain can radiate into the ankle if the swollen plantar fascia irritates a nerve in the foot.

Over time, without proper treatment, the plantar fascia can partially tear away from the heel. The body then fills this torn area with calcium, forming a heel spur.

Diagnosing Plantar Fasciitis

Plantar fasciitis is usually diagnosed based on a patient’s description of their symptoms. The doctor may also examine the foot’s structure and how the patient’s shoes are wearing down, as this can provide clues about foot mechanics and pronation or supination.

Treating Plantar Fasciitis

There are several effective treatments for plantar fasciitis, and the most appropriate approach may vary depending on the individual. Common treatments include:

• Rest: Reducing weight-bearing activities like running and jumping can help alleviate the condition.
• Ice application: Applying ice packs to the heel and arch for 20 minutes, three times a day, can help reduce pain and swelling.
• Orthotics: Prescription or over-the-counter arch supports and heel cushions can provide additional support and cushioning.
• Splinting: Wearing a splint at night to keep the foot in a neutral position can help stretch the plantar fascia.
• Avoiding going barefoot: Wearing supportive shoes can help prevent further irritation of the plantar fascia.
• Stretching: Gentle stretching exercises for the foot and calf muscles can help relieve tension in the plantar fascia.

It’s important to work closely with your healthcare provider to determine the most effective treatment plan for your individual case of plantar fasciitis.

Preventing Plantar Fasciitis

To help prevent the development or recurrence of plantar fasciitis, it’s recommended to:

• Maintain a healthy weight to reduce stress on the feet
• Wear supportive, well-cushioned shoes
• Gradually increase the intensity and duration of physical activities
• Incorporate stretching and strengthening exercises for the feet and lower legs
• Use orthotics or arch supports if recommended by a healthcare provider

When to Seek Medical Attention

If the pain in your heel or arch persists for more than a few days, or if it significantly interferes with your daily activities, it’s best to consult a healthcare provider. They can help determine the underlying cause and develop an appropriate treatment plan to address your plantar fasciitis.