Podiatrist FAQs 101: How do you know if you are getting plantar fasciitis?

What Is Plantar Fasciitis?

Plantar fasciitis is a common and often debilitating condition that affects the thick band of tissue (plantar fascia) running across the bottom of your foot, connecting your heel bone to your toes. This tissue supports the arch of your foot, and when it becomes inflamed, it can lead to severe heel pain, especially with the first steps in the morning.

What Does Plantar Fasciitis Feel Like?

The hallmark symptom of plantar fasciitis is a sharp, stabbing pain in the heel, particularly with the first steps after waking up or after long periods of sitting. The pain typically lessens as you move around, but it can return after prolonged activity or rest. Some people describe it as a deep ache or a burning sensation that makes it difficult to walk or stand for long periods.

What Does Plantar Fasciitis Look Like?

Physically, plantar fasciitis might not be noticeable since it does not cause visible swelling or redness. However, in some cases, you may notice a slight puffiness around the heel. The condition is more about the intense pain and discomfort rather than any external appearance.

Is Walking Good for Plantar Fasciitis?

Walking can be both beneficial and harmful for plantar fasciitis, depending on the severity of the condition and the type of footwear you use. Light walking can help keep the plantar fascia stretched and maintain foot mobility. However, excessive walking, especially on hard surfaces without proper support, can worsen the pain and inflammation. However, you can choose the right shoes for plantar fasciitis to help you relief the pain and get a comfortable walking. 

What Is the Best Exercise for Plantar Fasciitis?

One of the best exercises for plantar fasciitis is the calf stretch. To perform this:

1. Stand facing a wall with one foot in front of the other.
2. Keep your back leg straight and your front knee bent, and lean into the wall.
3. Hold the stretch for 30 seconds and repeat 3 times on each leg.

Another effective exercise is the towel stretch:

1. Sit with your legs stretched out in front of you.
2. Loop a towel around the ball of your foot and gently pull it towards you.
3. Hold for 20-30 seconds and repeat 3 times.

These exercises help to stretch the plantar fascia and Achilles tendon, reducing tension and pain.

What Not to Do with Plantar Fasciitis?

If you have plantar fasciitis, avoid:

• High-impact activities: Running or jumping on hard surfaces can exacerbate the condition.
• Wearing unsupportive footwear: Flip-flops, high heels, or shoes with inadequate arch support can strain the plantar fascia.
• Ignoring the pain: Pushing through the pain can lead to further injury and prolong the healing process.

Why Won’t Plantar Fasciitis Go Away?

Plantar fasciitis can be stubborn due to:

• Overuse: Continuing activities that strain the plantar fascia.
• Improper treatment: Failing to rest, stretch, or wear supportive footwear.
• Underlying conditions: Conditions like flat feet or high arches can perpetuate the problem.

What Are the Main Causes of Plantar Fasciitis?

Plantar fasciitis can be caused by:

• Overuse: Repeated strain on the plantar fascia from running, walking, or standing for long periods.
• Foot mechanics: Flat feet, high arches, or abnormal walking patterns can affect how weight is distributed across the foot, leading to strain on the plantar fascia.
• Age: People between 40 and 60 are at a higher risk due to the natural wear and tear of the plantar fascia over time.
• Obesity: Excess weight puts additional pressure on the plantar fascia.

What Is the Root Cause of Plantar Fasciitis?

The root cause of plantar fasciitis is the repetitive stress and microtears in the plantar fascia, leading to inflammation and pain. This stress can be due to a combination of overuse, improper footwear, and biomechanical factors like foot structure.

How Long Can Plantar Fasciitis Last?

Plantar fasciitis can last anywhere from a few months to over a year, depending on the severity and how it's treated. Consistent stretching, proper footwear, and rest are crucial for recovery. Without these, the condition can become chronic.

When Does Plantar Fasciitis Go Away?

With proper care and treatment, plantar fasciitis can start to improve within a few weeks, with significant relief in about 6-12 months. However, this varies depending on individual factors like activity level, foot structure, and adherence to treatment.

How to Heal Plantar Fasciitis Fast

To expedite healing:

• Rest: Limit activities that put stress on your feet.
• Ice: Apply ice to the affected area for 15-20 minutes several times a day to reduce inflammation.
• Supportive footwear: Invest in shoes with good arch support and cushioning.
• Stretching: Perform daily stretches to relieve tension in the plantar fascia.
• Over-the-counter pain relief: Non-steroidal anti-inflammatory drugs (NSAIDs) can help manage pain and reduce inflammation.

How to Prevent Plantar Fasciitis?

To prevent plantar fasciitis:

• Wear supportive shoes: Choose shoes with good arch support and cushioned soles.
• Maintain a healthy weight: Excess weight puts additional strain on your feet.
• Avoid repetitive stress: Vary your activities to avoid overuse of the plantar fascia.
• Incorporate stretching: Regularly stretch your calves and feet to keep the plantar fascia flexible.

What Happens If Plantar Fasciitis Is Left Untreated?

If left untreated, plantar fasciitis can lead to chronic heel pain that interferes with daily activities. Over time, it may cause other foot, knee, hip, or back problems as you alter your gait to avoid pain. In severe cases, it can lead to the development of heel spurs, which are bony growths that can cause additional pain and discomfort.

What Is Plantar Fasciitis Pain?

Plantar fasciitis pain is typically sharp and intense, particularly in the morning or after long periods of inactivity. It often feels like a stabbing pain in the heel or a deep ache along the bottom of the foot. This pain may ease with movement but can return after extended standing, walking, or other weight-bearing activities.

Conclusion

Plantar fasciitis is a painful condition that can significantly impact your daily life, but with the right approach, it can be managed and even prevented. Understanding the causes, symptoms, and treatment options is key to finding relief and getting back on your feet—pain-free. Whether through targeted exercises, supportive footwear, or mindful rest, taking proactive steps can help you heal faster and avoid long-term complications.