Plantar fasciitis is a common cause of heel and ball of foot pain affecting millions of people each year [1,2]. The plantar fascia is a thick band of tissue that connects the heel bone to the base of the toes and forms the arch on the bottom of the foot. Many different factors can contribute to plantar fasciitis but in most cases the cause is stress from overuse. Standing, walking, running, and any other high impact movements place weight on the foot which increase the tension and stress felt by the plantar fascia [3]. With overuse, the fascia can become irritated and inflamed resulting in pain during daily activities.
The most common symptoms of plantar fasciitis include [1,2]:
- Heel pain
- Pain in the arch of the foot
- Stiffness
- Swelling around the heel
- Tight Achilles tendon
Heel and/arch pain tends to be worse first thing in the morning or after periods of inactivity. Pain may get worse after vigorous activity, standing for long periods of time, and walking/standing in bare feet or in shoes with minimal support.
Common risk factors for developing plantar fasciitis include [1,4]:
- Increased walking and/or running activity
- Standing all day
- Shoe type – specifically shoes that don’t support the feet well
- Foot mechanics – flat feet, a high arch, or atypical walking pattern can affect weight distribution while standing and put extra stress on the plantar fascia
- Obesity – extra weight can put extra stress on the fascia
The longer the symptoms have been occurring and the more severe the pain, the longer the treatment may take. Since everyone is different and has different foot mechanics a treatment that works for one person may not work for the next. It is important to be flexible and try different treatments.
Some at-home treatment options for plantar fasciitis [1,2,5]:
- Rest –
- Take a break from activities that make the pain worse
- Consider low-impact activities such as swimming or biking instead of running
- Wear supportive shoes –
- Look for shoes with thick soles, good arch support and extra cushioning
- Orthotics or shoes inserts may help add extra support
- Taping the bottom of your foot may help with support as well
- Ice –
- Icing the painful area for 15-20 minutes may help reduce pain and swelling
- Massage the bottom of your foot –
- Roll bottom of foot back and forth over a water bottle, tennis or lacrosse ball
- Stretch toes and calves
- Rest –
STRETCHES FOR PLANTAR FASCIITIS:
There is no quick fix to treating plantar fasciitis, but it is important to stick with treatment options to reduce pain and increase support along the bottom of your foot. Wearing proper shoes, stretching regularly, and warming up before exercise can help treat plantar fasciitis and prevent it from occurring in the future [1].
Please note, this post is intended to be informative and is not intended to diagnose your pain. Please talk to a healthcare provider about your pain and for a proper diagnosis and treatment plan.
Be Smart. Take care of yourself. And check on your teammates.
Sources:
[1] Professional, C. C. M. (n.d.). Plantar fasciitis. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/14709-plantar-fasciitis
[2] Restivo, J. (2023, November 3). Plantar fasciitis: Symptoms, causes, and treatments. Harvard Health. https://www.health.harvard.edu/pain/plantar-fasciitis-symptoms-causes-and-treatments
[3] Plantar fasciitis. (2024, May 9). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/plantar-fasciitis#:~:text=Plantar%20fasciitis%20is%20the%20inflammation,plantar%20fasciitis%20is%20heel%20pain.
[4] Plantar fasciitis – Symptoms and causes – Mayo Clinic. (2023, September 7). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
[5] Plantar fasciitis – Diagnosis and treatment – Mayo Clinic. (2023, September 7). https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851