Foot pain is no joke, right?
Foot pain is extremely common, whether it is in the arch of the foot, the heel, or the ankles. One of the most common culprits of heel pain is a condition called plantar fasciitis.
What is Plantar Fasciitis?
Plantar Fasciitis is when the plantar fascia, a thick band of connective tissue that stretches from your heel bone to the balls of your toes, becomes inflamed or irritated.
It’s like the tissue’s way of saying, “I’ve had enough!”
What’s Going On?
The plantar fascia plays a crucial role in maintaining your foot’s arch and distributing weight as you walk or run.
When this tissue gets irritated, it can lead to sharp pain in your heel, especially first thing in the morning or after you’ve been resting for a while.
Common Symptoms
- Sharp pain in the heel, especially when you first get out of bed
- Pain that worsens with activity or prolonged standing
- Tenderness and swelling in the heel
- Stiffness or limited movement in the foot
Common Triggers
Plantar fasciitis is often due to repetitive strain or overuse. It generally develops gradually, rather than from a sudden injury. Here are some common triggers:
- Walking with an abnormal step
- Prolonged walking or standing
- High-impact sports like running or basketball
- Obesity or sudden weight gain
- Flat feet or high arches
- Tight calf muscles or Achilles tendons
- Walking barefoot on hard surfaces
Diagnosis
When you visit a healthcare provider, they’ll usually start with a physical examination of your foot. They’ll check for pain, inflammation, and range of motion.
Sometimes, imaging tests like X-rays or ultrasounds are used to rule out other issues like fractures or bone spurs. These tests can also show if there’s any inflammation or tears in the plantar fascia.
Treatment and Management
So, what can you do to ease the pain? Here are some effective treatment options:
- Rest and Ice: Giving your foot some downtime and applying ice can help reduce inflammation.
- Stretching Exercises: Stretching your calves and the plantar fascia can relieve tension and pain.
- Footwear: Wearing supportive shoes with good arch support is crucial. Avoid high heels and worn-out shoes.
- Orthotic Devices: Shoe inserts or custom orthotics can provide extra support and alleviate pressure on the plantar fascia.
- Physical Therapy: This can include manual therapy, strengthening exercises, and stretching routines tailored to your needs.
- Medications: Over-the-counter pain relievers might be recommended to manage pain and inflammation.
In severe cases, treatments like steroid injections might be suggested.
Prevention
Here’s how you can prevent plantar fasciitis from popping up:
- Proper Stretching: Always warm up and stretch your feet and calves before engaging in physical activity.
- Choose Supportive Footwear: Invest in shoes that offer good arch support and cushioning.
- Maintain a Healthy Weight: Extra pounds put more pressure on your feet, increasing the risk of plantar fasciitis.
- Avoid Overuse: Be mindful of high-impact activities and try to avoid walking or standing on hard surfaces for prolonged periods.
The Good News
In fact, most plantar fasciitis is due to a problem with foot control. This can happen in the form of pronation, delayed pronation, or no pronation.
In simple terms, pronation refers to the way your foot naturally rolls inwards for force distribution upon landing. It is a natural movement and varies from person to person.
Since this is a mechanical problem, shoe inserts and orthotics are often, although not always, very successful in treating this problem.
This means the solution may be as simple as changing footwear or wearing night splints.
If you’re experiencing foot or ankle pain, our Foot & Ankle Specialists at The Jackson Clinics can help customize orthotics that are right for you.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
The Outlook
Most people with plantar fasciitis see significant improvement within a few months with proper treatment. However, recovery time can vary based on factors like the severity of the condition, your age, activity level, and overall health.
If you’re proactive about treatment and follow your healthcare provider’s advice, you’re more likely to bounce back quickly and avoid future issues.
Getting the right Foot Pain advice
If you’re dealing with foot pain and suspect it might be plantar fasciitis, don’t wait around.
Our therapists at The Jackson Clinics can do the necessary evaluations to determine whether you have plantar fasciitis, help you with custom orthotics, and develop a personalized treatment approach to solve the problem.
In fact, The Jackson Clinics has the ONLY Foot and Ankle Fellowship in the country! We know feet.
We have 18 clinic locations throughout Northern Virginia — Book an appointment to get started today!