Plantar Fasciitis: What Causes it & Prevention Tips

What is Plantar Fasciitis?

A common cause of heel pain, plantar fasciitis is a result of chronic overload on the foot. Specifically, the plantar fascia is a band of tissue that runs from about the middle of the sole of the foot to the heel and acts as a natural shock absorber.

When this tissue is damaged, you feel pain in the bottom of your foot, near the heel bone. The pain is usually the worst when you step out of bed in the morning, then gets better with continued walking. Pain usually gets worse AFTER exercise, not during. Often, there is a tightness in the calf too, which makes it uncomfortable or difficult to flex the toes up, but makes the pain go away when they are pointed down.

Can Plantar Fasciitis be Prevented?

Some people are more likely to get plantar fasciitis than others. Some risk factors include:

• Being a runner
• Standing for long periods of time, especially on a hard floor
• Not staying active with exercise, then starting a new activity
• Having flat feet or high arches
• Having tight, shortened, or weakened tendons and muscles in your feet and ankles – see stretching tips in the next section.

Some of those things are easy to change, and some are impossible. One important factor in plantar fasciitis prevention is footwear. Some footwear tips for those most prone to plantar fasciitis:

• • Avoid running barefoot
  • Use adequate heel cushioning – adding a shock absorber to your shoe means your foot doesn’t have to work as hard to do the job
  • Choose good arch supports – sometimes insoles may be needed to increase arch height
  • Pick supportive shoes designed for plantar fasciitis – ideally, shoes with supportive sides and back support
  • Quality counts – poor footwear increases the risk of heel pain

Can plantar fasciitis be healed?

For most people, plantar fasciitis relief can be found in simple measures:

Rest From Strenuous Activity

Decreasing the activity that caused the pain may be possible and helpful, like if the pain started right after you picked up step aerobics.

Ice The Pain Points

Rolling the foot on ice or a cold water-bottle can be soothing.

Consult with Doctor About Pain medication

Ask your doctor about taking any pain medication for longer than a month.

Do Foot Stretches

To relieve the tight muscles that contribute to plantar fasciitis, try calf stretches: Lean your hands and shoulders against a wall, put one foot forward and bend that knee, then extend the back foot until there’s a nice stretch in the back of the calf. (Stretches are also a good way to PREVENT plantar fasciitis.)

Stretching before you get out of bed in the morning. To do a plantar fascia stretch, cross one leg over the other knee, grasp the toes of the top leg, and gently pull toward you. Place the other hand on the bottom of the foot to feel the band tighten – hold this stretch for about 10 seconds and repeat up to 20 times per side. Some experts recommend using the hand on the sole of the foot to gently massage the plantar fascia.

Wear Better Footwear

Wearing a shoe with arch support, a cushioned midsole and a deep heel cup with cushioned pads can help with pain relief.

Custom orthotics can also help relieve pain by providing customized support that matches the biomechanics of your foot – these are prescribed by a podiatrist or another foot specialist. They are made specifically for your feet.

Weight Loss

If being overweight is part of what put you at risk for plantar fasciitis, losing weight may help reduce the pain.

Night splints can be a very effective option

Most people sleep with their toe pointed, wearing a splint to keep the foot flexed with the toes closer to the shin can help the muscles stretch out over time - helping to reduce strain on plantar fascia tendon. However, many people find this to be disruptive to sleep.

Special taping, physical therapy massage, or other interventions from a professional may help provide support and pain reduction.

Medical Procedures

Injections of medications or shockwave therapy may be effective options, especially for people who aren’t helped by the other methods.

Remember: be patient. In the best cases, it can take up to 4-6 weeks to notice improvement from these methods.

How long does plantar fasciitis last?

Since plantar fasciitis typically develops over time or due to trauma, it can also take time to heal. In some cases, pain improves within the first week of implementing the recommended measures, with full recovery often occurring within 6-8 weeks. Most people experience significant relief within 10 months or less.

If pain persists for more than 12 months despite conservative treatments and regular physical therapy, surgery may be considered. Surgical options vary but generally focus on either lengthening the plantar fascia or loosening the calf muscles by releasing them.

Approximately 90% of patients see improvement without the need for surgery, but for those who don’t, plantar fasciitis can be particularly frustrating. One challenge is that the body’s ability to heal chronic conditions like plantar fasciitis isn’t fully understood, making it difficult to determine the most effective treatment. For these patients, consulting with a podiatrist is essential.

About author:

Derek Roach is a foot health specialist and has worked in the foot health industry for over 10 years. He is knowledgeable in various foot conditions and shoe features to help with those conditions. Also, he has been quoted on CNN, The Penny Hoarder, HuffPost, Dapper Confidential and other popular publications for foot and shoe-related topics.