Our Washington Podiatrists Explain How You Can Find Relief From Plantar Fasciitis
Plantar fasciitis, one of the most common causes of heel pain, can make your everyday activities more difficult. If your case is severe, the pain may even be debilitating. Luckily, most patients with plantar fasciitis can ease their pain with nonsurgical treatment methods if they’re patient and take proper care of their feet. Our Clover Podiatry foot doctors will design an optimal treatment plan for your plantar fasciitis. Read on to learn what causes plantar fasciitis and your treatment options.
What Is Plantar Fasciitis?
Plantar fasciitis is a condition involving inflammation of the plantar fascia, a thick band of tissue similar to a ligament that connects the heel bone to the toes. This tissue runs along the base of the foot and supports the arch, which makes it important for the foot mechanics essential to walking or running.
The plantar fascia experiences stress or tension when you put weight on your foot or push off the ball of your foot. Over time or with overuse, the fascia loses some elasticity or resilience. Plantar fasciitis is often associated with pain after long periods of standing or immobility, such as during sleep. So if you notice discomfort most often occurs in the morning and eases somewhat as you move around, stress on the plantar fascia is likely the cause.
The most common symptom is sharp or aching heel pain. Some people also feel a burning or aching sensation on the bottom of the foot, extending out from the heel. Your heels and soles might also be tender to the touch. Stiffness is another typical symptom of plantar fasciitis, making it difficult to walk comfortably.
Other Possible Causes of Heel Pain
That said, heel pain is a common symptom of many other foot and ankle conditions, so it’s vital to arrange a consultation with Clover Podiatry for a complete diagnosis, especially if the discomfort isn’t improving. Other conditions that present heel pain include:
- Achilles tendonitis or rupture
- Plantar warts
- Arthritis
- Stress fractures
- Bursitis (a condition that causes inflammation of the small sacs that cushion bones, tendons, and muscles around joints)
- Peripheral neuropathy
Causes of Plantar Fasciitis
So how do we overstretch or otherwise stress the fascia? Here’s what many of our patients report:
- An increase in activity level
- Abnormalities in the structure or shape of the foot, like flat feet
- Walking or running on uneven surfaces or downhill
- Wearing ill-fitting shoes
- Carrying excessive weight
Although less common, people with conditions like lupus or rheumatoid arthritis may also experience plantar fasciitis because of heightened inflammation in their bodies.
Risk Factors for Developing Plantar Fasciitis
Here are some other reasons you might be more prone to develop this condition:
- Age. People between the ages of 40 and 60 are more likely to suffer from it.
- Certain exercises. Sports like long-distance running, ballet, and aerobic dance may contribute to the development of plantar fasciitis by increasing the stress on the heels.
- Foot mechanics. If you have flat feet, high arches, or an atypical gait, the change in weight distribution may put added stress on the fascial tissue.
- Ill-Fitting shoes. If you have a habit of wearing shoes with inadequate arch support, you may be increasing your risk of developing plantar fasciitis because of the stress this puts on the ligament.
- Obesity. Every extra pound of weight adds three more pounds of pressure on your feet, which threatens the integrity of the plantar fascia.
- Working on your feet. Jobs such as teaching or factory work, which require you to walk or stand on hard surfaces for hours, increase your risk for plantar fasciitis.
How Our Vancouver Foot Doctors Diagnose and Treat Plantar Fasciitis
Typically, we conduct a physical exam to determine the true source of your pain, checking for tenderness and observing the flexion and extension of your foot. While imaging tests aren’t usually necessary, we might suggest X-rays or an MRI to rule out stress fractures or other issues. Once we have a clear understanding of your condition and its severity, we might recommend the following.
Conservative Treatments for Plantar Fasciitis
Unfortunately, the recovery time for plantar fasciitis varies considerably—from a few weeks to many months. We often advise our patients to try a combination of home remedies.
Ice and Pain Medication
Icing the sole of your foot may help alleviate pain and reduce inflammation. Apply ice up to four times daily for 10–20 minutes each session. You can use an ice pack or freeze a 16-oz. plastic bottle, filled only about 75 percent with the cap off. Replace the cap, and roll your foot over the frozen bottle.
Rest
Further reduce stress on the plantar fascia and promote healing with frequent elevation and activity modifications. Options include:
- Using a shock-absorbing exercise surface
- Wearing shoes with more arch support
- Using orthotics to cushion the heel
- Applying athletic tape to your foot to provide muscle and ligament support
- Wearing night splints for continuous stretching of the fascia as you sleep
- Decreasing your walking or running distances
- Choosing swimming or cycling rather than jumping or running for exercise
Orthotics or Other Medical Devices
We might also suggest custom-fitted or off-the-shelf orthotics. These distribute the pressure on your feet more evenly, which is particularly helpful if your plantar fasciitis is caused by flat feet, high arches, or another structural issue.
Stretching and Physical Therapy
Plantar fascia stretching exercises are considered one of the best treatments for easing pain, healing the ligament strain, and strengthening the surrounding muscles. You’ll repeat these stretches several times a day. If you have a more advanced condition, you might benefit more from professional physical therapy so you can learn proper stretching techniques and increase lower leg stability.
Other In-Office Medical Treatments
If conservative remedies don’t alleviate your plantar fasciitis pain, our skilled podiatrists may prescribe the following:
- Steroid injections for temporary pain relief
- Extracorporeal shock wave therapy to stimulate healing
- Ultrasonic tissue repair, which uses a probe that vibrates rapidly to break up damaged tissue, which is then suctioned out
- Surgery to remove or release the damaged plantar fascia from the heel
Lifestyle Adjustments
To heal from plantar fasciitis and prevent it from returning, you find it necessary to implement these lifestyle changes:
- Maintain a healthy weight
- Wear supportive shoes with thick soles, good arch support, and extra cushioning
- Avoid wearing flats or walking barefoot
- Replace old athletic shoes more frequently before they lose support and cushioning
- Choose a low-impact sport like swimming or bicycling
- Stretch your arches regularly
If you ignore plantar fasciitis, you may experience chronic heel pain that keeps you from your regular daily activities. You may also change your gait to avoid pain, which can lead to foot, knee, hip, or back problems. While patience, time, and non-invasive professional therapies are the best remedies for plantar fasciitis, some people are more likely to require surgery the longer they wait to be treated. Remember: foot pain isn’t normal—call us today to learn how we can provide lasting relief.