Plantar Fasciitis
Mr. Arch Custom Orthotics
What is plantar fasciitis?
An inflamed plantar fascia — the rubber band-like ligament that stretches from your heel to your toes — is very painful. Imagine walking around with a strong ache in your heel, a tender bruise on the bottom of your foot, or a stabbing pain that hits you the moment your feet hit the ground in the morning. Now, if you already have it, imagine your pain beginning to go away or disappearing altogether — this too can happen.
The normal foot has 28 bones, 33 joints and more than 100 muscles, tendons and ligaments. It does so much! The plantar fascia itself supports the arch of your foot. It absorbs pressure — think of the shock absorbers of your car. It bears your weight. Pain is inevitable when the tissues are inflamed, or partially or completely torn.
How common is plantar fasciitis? Who gets it?
About one in 10 people will develop plantar fasciitis sometime in their lives. Young male athletes and middle-aged obese females get it most often.
What causes plantar fasciitis?
Too much pressure and stretching damages, inflames or tears your plantar fascia.
Unfortunately, there’s no discernable cause for some cases. However, you’re more likely to get plantar fasciitis if:
- RYou have high-arched feet or flat feet.
- RYou wear shoes that don’t support your feet (especially for a long time on a hard surface).
- RYou’re obese. (70% of patients with plantar fasciitis are also obese.)
- RYou’re an athlete.
- RYou’re a runner or jumper.
- RYou work or exercise on a hard surface.
- RYou stand for prolonged periods of time.
- RYou exercise without stretching your calves.
How is plantar fasciitis diagnosed?
Your healthcare provider will, after noting your medical history, perform a physical examination of your foot. If putting pressure on the plantar fascia causes pain, then plantar fasciitis is the likely culprit. If it’s difficult to raise your toes, or if you have tingling or loss of feeling in your foot, those are big red flags.
They will ask questions like “is the pain worse in the morning?” and “does the pain typically decrease throughout the day and with use?” These and other affirmative answers to questions help your healthcare provider determine if it’s plantar fasciitis.
Part of diagnosing plantar fasciitis is a process of elimination. Many conditions are considered when you report foot pain: a fracture, stress fracture, tendinitis, arthritis, nerve entrapment or a cyst in the heel. To determine other possible causes, your healthcare provider may order imaging tests including:
- RX-rays.
- RBone scans.
- RUltrasound.
- RMagnetic resonance imaging (MRI).
How is plantar fasciitis treated?
Over 90% of those who have plantar fasciitis will improve within 10 months with the following at-home remedies. They include:
- RStretching your calf muscles.
- RWearing supportive, sturdy, well-cushioned shoes. Don’t wear sandals or flip flops that do not have a built in arch support. Don’t walk with bare feet.
- RUsing appropriate shoe inserts, arch supports or custom-made foot orthotics.
- RUsing a night splint to reduce tightness in the calf muscle. Massaging the area.
- RPutting ice on the area three to four times per day for 10 to 15 minutes.
- RLimiting physical activity including prolonged standing.
- RTaking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil®, Motrin®) or naproxen (Aleve®).
- RLosing weight.
- RUsing crutches.
How can I reduce my risk of future plantar fasciitis?
- RTape your arches.
- RStretch your feet, calves and Achilles tendon.
- RGet plenty of rest.
- RDo a low-impact exercise, like swimming, that doesn’t put pressure on your feet.
- RChange your shoes regularly if you’re a walker or a runner.
