If you’ve never heard of plantar fasciitis, the chances are you’ve never experienced the excruciating pain in your heel that characterises this common condition. It is thought that 11-15% of foot symptoms that require treatment are due to plantar fasciitis, and it is more common in runners and those who are required to stand for prolonged periods in the course of their daily life.
It’s believed that plantar fasciitis has always occurred, but it has only been a named condition for around two hundred years. It was previously known as plantar fasciosis, plantar fasciopathy or plantar heel pain, and is often confused with heel spurs, which occur when deposits of calcium build up in a damaged area of the heel.
In this article, we’ll take a look at what causes plantar fasciitis and other painful foot conditions, and we’ll discuss the best ways to treat it, including treatment options you can try at home. If you’ve been wondering how to get rid of that painful sensation in your heel, our quick guide will be just what you need.
What is Plantar Fasciitis
Plantar fasciitis occurs when the fibrous tissue along the bottom of the foot, known as the plantar fascia, becomes inflamed. This is the tissue that connects the heel bone to the toes, and it commonly becomes stressed, inflamed or torn due to overuse. The main pain is usually felt in the heel but this is a large tissue so you may also feel pain on the bottom of the foot and around the arch.
If you have developed plantar fasciitis, you are likely to experience more pain on getting up in the morning or after resting. It will usually feel better while exercising, but this is not the solution! Unfortunately, the pain will return after you have rested, and it can be hard to lift your toes from the ground.
How to Treat Plantar Fasciitis
Plantar fasciitis requires rest in order to heal and fully recover, and this can be very frustrating – especially for the very active people who commonly suffer with the condition. If you are experiencing severe pain and discomfort, prolonged rest will allow the swelling to go down and enable tears to heal, and it is important to allow yourself this time. There are many ways to treat plantar fasciitis at home, including:
- Rest and elevation. You will need to take a break from running, and even try to minimise walking while your foot heals. Take the time to rest properly and elevate your foot as often as you can to improve blood flow to the affected tissues and promote healing.
- Ice. Using an ice pack can be very helpful in reducing inflammation and enabling the foot to heal. Be sure to wrap your ice pack in a towel to avoid shocking the skin and causing chilblains and try to re-ice the area every two to three hours for at least twenty minutes in the first few days of your injury. After this, icing at night can help to relieve the pain and promote healing overnight.
- Rehabilitation exercises. There are some specific exercises that can help to rehabilitate the foot when you are recovering from plantar fasciitis. You should allow ample rest before you use these exercises, and approach these gently to avoid aggravating the area. The recommended exercises for plantar fasciitis are detailed below. Other forms of exercise that do not put pressure on the feet can be good for your mental health and general wellbeing, including swimming.
- Pain relief. If you are experiencing severe or sharp pain, you may find that pain relief is necessary to alleviate this and allow you to feel more comfortable. You can try paracetamol, or ibuprofen can also be helpful in reducing inflammation in the body.
- Good shoes. The footwear you choose can make a big difference to plantar fasciitis, and wearing shoes with better cushioning and support may alleviate the problem and prevent it from recurring. Visiting a specialist shoe store such as Foot Solutions can be very helpful in finding shoes that fit your feet well and provide the protection you need.
- Orthotics. Precision-tailored orthotics can make a big difference to the way your feet feel and can relieve the pressure of foot pain from plantar fasciitis. You may find that insoles provide some relief and support, but precision-tailored orthotics that are uniquely designed for your feet will be the most effective solution to this problem.
If the pain in your feet has not improved after two weeks of treatment at home, or if it keeps recurring, you should visit your doctor or a foot specialist in order to find more appropriate support. If you have diabetes, you may find that you have persistent foot problems, and this can be something to discuss with your specialist care team.
Plantar Fasciitis Exercises
Doing stretching exercises that are specifically designed to stretch the feet out gently can help to relieve the pain of plantar fasciitis and encourage the area to heal. You should practice these exercises in the morning and evening to begin with and build up gradually as the condition improves.
- Try stretching out the plantar fascia with wall stretches. Stand facing the wall and place both hands against it, staggering your feet so that the front foot is about 30 cms from the wall. Bend the front knee, keeping the back leg straight, and lean forwards into the stretch so that the calf tightens in your back leg. You should hold this for 30 seconds before releasing, and then repeat ten times on each side.
- Do the previous exercise again but with the feet a little closer together so that the back knee is bent. Repeat ten times.
- Stand on the stairs with both feet on the same step and both heels suspended off the back of the step. You should lower the heels, keeping the knees straight, and hold this for 30 seconds before raising the heels. You should repeat this exercise five times and do this at least twice a day.
- Roll your foot back and forth over a roller or a drinking bottle, exploring all directions with your foot. This can be done while standing or sitting and should be repeated at least twice every day.
- Stretch out your plantar fascia by sitting up straight on the floor with your legs out in front of you and looping a cord or exercise band around your foot. Pull your big toe towards your face and then pull your foot back and hold for 30 seconds. You should repeat this five times on each foot in the morning and again in the evening.
Protect your feet with good shoes
Did you know that your feet contain 26 bones and several ligaments, muscles and tendons? These all work together to support your body throughout your daily activities and they come under a lot of pressure. If they are not properly cushioned and protected, this can lead to conditions such as plantar fasciitis that can affect your mobility so it’s worth taking the time to find good shoes to protect your feet and your general health.
Here’s what to look out for when you’re shopping for shoes:
- Cushioning and support. Shoes that are designed to protect your feet will have a good amount of cushioning to support the feet in all the right places and this will help to absorb the shock when you run or walk. You may find that a negative heel is a good option for you as this allows the affected tissues to stretch out gently. For running, you need to wear purpose-designed running shoes that give you ample cushioning, especially if you are running on roads or tarmac. You should ensure that the heels are particularly well cushioned and that you have good arch support to keep the feet stable as you run.
- Plenty of room. You should ensure that your shoes have a wide toe box with plenty of room for the toes to spread. High heeled shoes should be avoided as these tend to crush the toes and put pressure on the delicate bones of the feet. Thin soled shoes can also aggravate the feet so flip flops and ballet pumps are not great choices for your foot health. It’s always a good idea to shop for shoes later in the day so that your feet have time to naturally spread, and you won’t be tempted to buy shoes that are restrictive.
- Correct fit. It’s very important to have your feet measured properly, by a professional fitter, to ensure that your shoes fit you well. Pop into one of our Foot Solutions stores to have your feet measured and talk with our friendly team about the best options for your feet. You may also find that precision-tailored orthotics are a good solution for your feet, as these can be specifically designed to treat plantar fasciitis and will support the affected tendon and take the pressure off the heel.
Remember that any shoes that stress your feet are likely to cause discomfort and pain and this will affect your ability to exercise, which will impact on your general health and your mental health as well. Choosing good shoes can have a huge effect on your overall wellbeing, so it’s well worth prioritising!
Visit Us At Foot Solutions Today
Here at Foot Solutions, our team of professional fitters understand the pressures your feet are under and can help you to find the best options to relieve pain and make you feel more comfortable. Staying active as you get older is essential to your health so good shoes are a real investment in yourself!
Visit us in store for advice and guidance on your footwear and to find out more about the services we offer, including precision-tailored orthotics and gait analysis. We have an extensive range of training shoes, sandals and boots as well as more formal options for work, so we can help you to find footwear that looks and feels great all day long.
