Overview of Plantar Fasciitis
Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes, known as the plantar fascia. Plantar fasciitis commonly causes stabbing pain that often occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting. The cause of plantar fasciitis is poorly understood. It is more common in runners and in people who are overweight.
The symptom of Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it also can be triggered by long periods of standing or when you get up from sitting. Causes - The plantar fascia is a band of tissue, called fascia, that connects your heel bone to the base of your toes. It supports the arch of the foot and absorbs shock when walking. Tension and stress on the fascia can cause small tears. Repeated stretching and tearing of the facia can irritate or inflame it, although the cause remains unclear in many cases of plantar fasciitis. Complications - Ignoring plantar fasciitis can result in chronic heel pain that hinders your regular activities. You're likely to change your walk to try to avoid plantar fasciitis pain, which might lead to foot, knee, hip or back problems.
Even though plantar fasciitis can develop without an obvious cause, some factors can increase your risk of developing this condition. They include:
- Age. Plantar fasciitis is most common in people between the ages of 40 and 60.
- Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and aerobic dance — can contribute to the onset of plantar fasciitis.
- Foot mechanics. Flat feet, a high arch or even an atypical pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia.
- Obesity. Excess pounds put extra stress on your plantar fascia.
- Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can be at increased risk of plantar fasciitis.
Plantar Fasciitis
Most common areas of pain in plantar fasciitis
Plantar fasciitis or plantar heel pain is a disorder of the plantar fascia, which is the connective tissue that supports the arch of the foot. It results in pain in the heel and bottom of the foot that is usually most severe with the first steps of the day or following a period of rest. Pain is also frequently brought on by bending the foot and toes up towards the shin. The pain typically comes on gradually, and it affects both feet in about one-third of cases.
The cause of plantar fasciitis is not entirely clear. Risk factors include overuse, such as from long periods of standing, an increase in exercise, and obesity. It is also associated with inward rolling of the foot, a tight Achilles tendon, and a sedentary lifestyle. It is unclear if heel spurs have a role in causing plantar fasciitis even though they are commonly present in people who have the condition. Plantar fasciitis is a disorder of the insertion site of the ligament on the bone characterized by micro tears, breakdown of collagen, and scarring. Since inflammation plays either a lesser or no role, a review proposed it be renamed plantar fasciosis. The presentation of the symptoms is generally the basis for diagnosis; with ultrasound sometimes being useful if there is uncertainty. Other conditions with similar symptoms include osteoarthritis, ankylosing spondylitis, heel pad syndrome, and reactive arthritis.
Most cases of plantar fasciitis resolve with time and conservative methods of treatment. For the first few weeks, those affected are usually advised to rest, change their activities, take pain medications, and stretch. If this is not sufficient, physiotherapy, orthotics, splinting, or steroid injections may be options. If these measures are not effective, additional measures may include extracorporeal shockwave therapy or surgery. Between 4% and 7% of the general population has heel pain at any given time: about 80% of these are due to plantar fasciitis. Approximately 10% of people have the disorder at some point during their life. It becomes more common with age. It is unclear if one sex is more affected than the other.
Plantar Fasciitis: Pain In The Heel Of Your Foot
Plantar fasciitis is an inflammation of the ligament, which causes pain in the heel of the foot.
Common Causes of Plantar Fasciitis - Plantar fasciitis usually develops from long hours of standing or walking, or in the case of active persons, from long-distance running. In rare cases, it can result from accidentally stamping the foot or landing strongly on hard ground.
Other Common Causes Include:
- Having flat or overpronated feet
- Having high-arched and rigid feet
- Being overweight
- Wearing footwear inappropriate for your foot type
Signs and Symptoms of Plantar Fasciitis - You are most likely to experience plantar fasciitis heel pain:
- Upon taking your first step in the morning
- After exercising, particularly after running, prolonged standing or walking
- Standing up after prolonged sitting
Plantar Fasciitis
Plantar fasciitis is inflammation in the plantar fascia in your foot. It’s the most common cause of heel pain. Plantar fasciitis is caused when you overuse or put too much stress on your feet. You can usually treat plantar fasciitis at home with over-the-counter medications, icing, rest and stretching.
The plantar fascia is a strong, fibrous attachment (similar to a ligament) that runs from your heel to the ball of your foot and your toes. It's stretchy like a thick rubber band. The plantar fascia connects the bones in your foot together and forms the arch on the bottom of your foot.
Plantar fasciitis happens when your plantar fascia is overused or stretched too far. Anything that damages your plantar fascia can make it swell. This inflammation makes it painful to walk or use your foot. Most people experience plantar fasciitis in one foot at a time, but it’s possible for it to affect both your feet at once. What are the symptoms of plantar fasciitis? The most common symptoms of plantar fasciitis include:
- Heel pain.
- Pain in the arch of your foot.
- Stiffness.
- Swelling around your heel.
- A tight Achilles tendon.
Plantar Fasciitis Stretches to Soothe Heel Pain
You may be able to relieve plantar fasciitis pain with exercises that stretch the calves and plantar fascia. Both seated and standing exercises may help. What is plantar fasciitis?
You probably never thought much about your plantar fascia until the pain in your heel jolted you. A thin ligament that connects your heel to the front of your foot, the plantar fascia, can be a trouble spot for many people. Heel pain affects more than 50 percent of Americans, and the most common cause is plantar fasciitis. Repetitive motion from running or step aerobics or added pressure from weight gain can damage or tear the plantar fascia, causing inflammation and pain.
Along with runners, plantar fasciitis is common among pregnant women because the extra weight on the ligament can cause inflammation, leading to pain. If you have heel pain, don’t be discouraged. There are simple steps you can take to ease the pain so that you can resume running or another exercise. Stretching solutions:
- Stretch your calves
- Grab a chair and stretch your plantar fascia
- Some other tips and precautions
10 Easy Plantar Fasciitis Stretches & Treatment Exercises To Rehab Pain
Living with plantar fasciitis pain can be a challenge. As a sports medicine doctor, I see a lot of patients who experience heel inflammation and pain.
I can definitely relate to their struggle. Because I’m on my feet all day at work, I also suffer from foot pain.
To help my patients (and myself), I put together a list of my favorite plantar fasciitis stretches and exercises. Plantar Fasciitis Treatment Exercises:
4 Best Exercises for Flat Feet and Fallen Arches
When it comes to your feet, you want to do everything you can to keep them healthy and in top shape. This is especially important for people who have flat feet, a condition where one or both feet have no arch when standing.
While most people with flat feet don’t have significant health issues, the condition still requires extra care and attention, particularly for those who’re active and on their feet a lot. Whether it’s strengthening flat feet and the muscles and tendons affected or knowing what to avoid, awareness is key.
- Marble pickups
- Arch lifts
- Heel raises
- Heel walking and toe walking
Best stretches and exercises for plantar fasciitis and heel pain
The plantar fascia is a thick band of tissue connecting the heel to the toes. Overuse, strain, and injury can cause inflammation in this tissue, which can be painful. This condition is called plantar fasciitis.
Plantar fasciitis can cause a deep, stabbing pain in the heel. It often occurs in people with excess body weight, but it can also occur as an overuse injury in runners. The pain is usually most severe in the mornings or after standing for extended periods. A few simple stretches can reduce tension in the foot and calf. In doing so, they can provide both rapid pain relief and a steady improvement in symptoms over time.
The best exercises for plantar fasciitis and heel pain can depend on the individual but may include various foot and calf stretches. They can help to relieve pain, improve muscle strength, and promote flexibility in the foot:
- Calf stretch
- Rolling stretch
- Seated foot stretch
- Towel curls
- Marble pickups
Plantar Fasciitis: Best Exercises for Pain Relief
Plantar fasciitis is a painful condition that affects the bottom of the foot, mostly around the heel or the arch. When the ligament that connects your heel and toes (plantar fascia) becomes too tight, it can cause small tears and pain. Another name for plantar fasciitis is heel spur pain, since most of the pain is under the heel.
Most people who experience plantar fasciitis notice it in the morning when they first step out of bed or when they stand up after sitting for a while. Usually, the pain and discomfort subside after you start moving around. Heel spur pain is a result of plantar fasciitis, but performing exercises that target this area can help relieve the pain. Exercises for plantar fasciitis, along with shoe inserts, resting, icing, and avoiding activities that make the pain worse usually help alleviate the discomfort and inflammation.
You can get pain relief for plantar fasciitis through stretches and exercises that strengthen this area of the foot. By loosening the plantar fascia ligament, you can help prevent further stress and inflammation that causes foot pain. Exercises to Help Plantar Fasciitis:
- Tennis Ball Roll
- Toe Curls with a Towel
- Gastrocnemius Stretch
- Toe Extension
- Plantar Fascia Stretch on a Step
