Preventing And Managing Plantar Fasciitis

Plantar fasciitis is a common condition that can affect anyone, not just athletes. It causes heel pain. This pain comes from an inflamed plantar fascia, the thick band of tissue that connects your heel to the front of your foot. The condition isn’t just annoying and painful. It can get in the way of your normal daily activities, making it harder to walk or stand without pain.

That’s why it helps to know what plantar fasciitis is and how to prevent it. Frederick Diel, DPM, a podiatrist with Franciscan Health Physician Network in Munster, describes plantar fasciitis as “one of the most common causes of heel pain.” And it’s not just a sports injury. Plantar fasciitis can occur from everyday activities or new high-impact activities that strain the heel and surrounding tissues.

“For instance, it can happen if you start training for a 5K or begin a new running routine – anything that causes impact or strain on the heel,” Dr. Diel said.

What Are The Symptoms Of Plantar Fasciitis?

When you have plantar fasciitis, you might notice a sharp and intense pain in the arch of your foot. This discomfort can sneak up on you gradually.

“The pain associated with plantar fasciitis may get worse in the early morning hours,” Dr. Diel said, “and then as your foot and heel loosen up throughout the day, the pain might reduce. But usually, you’ll still feel tightness in the back of the heel.”

Plantar fasciitis pain isn’t constant — it can come and go. Sometimes, the pain is sharp, particularly when you wake up or stand up after sitting for a long time. Although your heel pain may lessen as you move more, that initial pain can be quite severe.

Everyday activities can make the symptoms worse. Dr. Diel said that everyday activities, like walking, running or standing, could add extra stress to the inflamed plantar fascia. This ongoing stress aggravates the pain and can slow how you recover and prolong the impact on your daily life.

What Causes Plantar Fasciitis?

Dr. Diel said you can get plantar fasciitis from activity you do more often than usual, whether you’re an athlete or not. Even less strenuous activities can cause plantar fasciitis, especially if they are unusual or increased suddenly. A vacation where you walk more than usual or an afternoon helping someone move heavy items are common triggers.

Other factors increase your risk for plantar fasciitis.

• A naturally high foot arch
• Excessive body weight
• Flat feet
• Jobs that require extended periods on your feet

Plantar fasciitis can develop without a clear cause. Biomechanics (how you move) and lifestyle choices (activity levels) may also contribute to the condition. These factors add to the stress placed on the plantar fascia and can potentially lead to inflammation and pain.

Are There Ways To Prevent Plantar Fasciitis?

It’s important to listen to your body and adjust your activities so you don’t overstress your feet. Dr. Diel said you can reduce plantar fasciitis pain when you avoid this extra stress. Here are several practical tips to help you avoid plantar fasciitis:

• Wear footwear with good arch support, cushioning and flexibility
• Increase your activity slowly to help your body get used to the added stress on your feet.
• Stretch regularly to increase flexibility and reduce tension in your heel and foot
• Maintain a healthy weight to lessen foot pressure and reduce the risk of inflammation
• Get rest so your ankles and feet have time to heal and recover
• Use orthotics to get the necessary support and correct positioning of the feet

How Can You Care For Yourself With Plantar Fasciitis?

To manage plantar fasciitis at home, Dr. Diel suggested to start with a regular assessment and update to your footwear.

“Check your shoes for wear and tear. We usually recommend about every three to six months,” he said.

The more you’re on your feet during the day, the more your shoes will wear down. It’s important to ensure that you haven’t worn down your shoes unevenly and that the soles are still in good condition.

“Active runners or joggers should replace their shoes frequently to reduce the risk for plantar fasciitis,” he said.

In addition to wearing proper footwear, Dr. Diel advised the following tips:

• Avoid going barefoot to help reduce stress on your feet. “Choose shoes that offer good arch support, maintain proper foot alignment and distribute pressure evenly,” Dr. Diel said.
• Avoid high-impact activities, like running or jumping, and instead try water-based activities, like swimming or water aerobics. Dr. Diel also suggested a bike or elliptical machine, which doesn’t put stress on your heel.
• Ice the affected area to help reduce inflammation and pain. “Icing is a very good technique. Freezing a water bottle and rolling it back and forth in the arch of the foot two to three times a day for five to ten minutes will help because ice is a natural anti-inflammatory,” advised Dr. Diel.
• Incorporate over-the-counter anti-inflammatories such as ibuprofen or naproxen to help manage daily pain and inflammation. But check with your doctor to ensure they are good for your health.
• Try calf stretches to relieve the tightness of the plantar fascia. Because there’s no easy way to stay off your feet, it can be a challenge to recover. “That’s why stretching is important, and any chance you can to take any sort of pressure off of that fascia, we recommend it,” he said. Try a calf stretch by standing up straight with your hands on a wall, step forward with one foot bent at the knee and the other leg straight, lean your upper body into the wall.

What Medical Treatments Are Available For Plantar Fasciitis?

In cases where plantar fasciitis symptoms are severe and you don’t find relief with home remedies, several medical interventions may help with pain and prevent it from coming back.

Taping and immobilization

 Taping the foot or temporary immobilization using medical boots can be helpful in cases of acute flare-ups. This method limits movement and allows the area to rest and heal.

Custom orthotics

For those with specific foot shapes that can make plantar fasciitis worse, doctors may recommend custom orthotics. These devices conform to your specific foot. You place them inside your shoe to support your foot’s natural shape. They can help reduce pressure points and distribute weight evenly across the foot.

Cortisone shots

For intense and stubborn plantar fasciitis pain, providers can give a cortisone injection directly into the plantar fascia. These injections provide quick relief from inflammation, similar to treatments used for knee joint issues.

Physical therapy

Dr. Diel said physical therapy is crucial to treat plantar fasciitis. Therapists use techniques beyond simple stretches, such as deep tissue massage and exercises to strengthen the lower leg muscles and help stabilize the ankle and heel.

Surgical options

While surgery is rare and typically considered a last resort for treating plantar fasciitis, it may be necessary for chronic and unresponsive cases. A surgeon will release part of the plantar fascia from the heel bone to relieve tension and reduce inflammation.

When To Seek Medical Advice

If your heel pain continues despite home treatments or it starts to affect your daily life, it’s essential to talk to your provider. “Don’t wait until the pain is excruciating,” advised Dr. Diel. “Early intervention can prevent the condition from worsening.”

Plantar fasciitis doesn’t have to limit your life. With proper guidance and care, you can manage this common foot condition. To take significant steps toward relief and recovery, recognize early symptoms, understand the causes, and explore home and medical treatments.