understanding Plantar fasciitis: symptoms, causes, and treatment options
Welcome to our comprehensive guide to plantar fasciitis. On this page we give you essential information on plantar fasciitis, including the causes, signs, symptoms, and most importantly how to treat this awful heel pain condition. Below is some information and videos from our YouTube channel explaining the condition and common treatments.
The above photo is from our YouTube video that shows where the plantar fascia inserts into the heel bone.
What is plantar fasciitis?
The plantar fascia is a dense fibrous connective tissue that originates from under the heel bone and extends to underneath the joints in your forefeet (balls of your feet). Its primary role is to provide structural support to the arch of the foot and offer shock absorption against pressure impact endured during movement.
The 'itis' aspect of plantar fasci'itis' indicates inflammation in the fascia that is causing pain. Most of the time plantar fasciitis affects the section of fascia under the heel but can also affect further up under the arch. Plantar fasciitis is the biggest cause of heel pain, affecting around 10% of the general population. People between the ages of 40-60 and those in physical occupations tend to be groups that suffer the most.
Typical symptoms are pain and stiffness at the bottom of the heel particularly when standing first thing in the morning or after periods of rest. More information on symptoms and common treatment options are listed below. We have also added links to our YouTube videos made especially on this topic for you!
Below is one of our videos explaining plantar fasciitis. And don't miss our 4 BEST TREATMENTS for PLANTAR FASCIITIS video at the bottom of the page!
Common Symptoms of PLANTAR FASCIITIS
1. Pain - Pain under the heel, and usually slightly more on the inside of the heel. Most people report pain is worse when standing first thing in the morning and when standing after periods of rest.
2. Improvement - Improvement in symptoms after several steps of walking.
3. Pain - Pain generally worsens with long walks and running.
If you have the above signs, you may have plantar fasciitis, and should check your foot with a podiatrist.
Causes of plantar fasciitis
Plantar fasciitis is classed as an overuse injury. This is generally developed from repetitively overloading the fascia. Causes of overloading could be attributed to a sudden increase in activities such as training for a marathon, excess body weight, tight calf muscles, and a change in footwear.
Treatments for plantar fasciitis
1. Calf stretches - If you have tight calf muscles, stretching them can help reduce load on the fascia.
2. Plantar fascia stretches - Stretching the fascia can help relieve some tension in this structure.
3. Strengthening exercises - Strengthening the intrinsic muscles of the foot can help strengthen the foot structure and reduce load on the fascia.
4. Orthotics - These are commonly know as insoles that can be placed inside your shoes. They can be custom made, and help support the arch of your foot and reduce load on the fascia.
5. Shockwave Therapy - Also know as ESWT, sends mechanical waves to the structure which helps encourage blood flow to the area to aid with the recovery process.
6. Therapeutic injection - Corticosteroid helps reduce inflammation and therefore the symptoms associated with plantar fasciitis. PRP (platelet rich plasma) is obtained by spinning your blood in a centrifuge and creating a high platelet count which is then injected into the fascia, flooding it with your body's own healing cells.
Frequently Asked Questions:
1. What is plantar fasciitis? This is a common foot condition that causes pain in under the heel due to inflammation of the plantar fascia.
2. What is the plantar fascia? This is a dense fibrous connective tissue that originates under the heel bone and inserts under each of the 5 joints in the forefoot (balls of your feet).
3. What does the plantar fascia do? The plantar fascia provides structural support to the arch of the foot and offers shock absorption to impact endured during walking, running and jumping.
4. What is the cause of plantar fasciitis? Plantar fasciitis is classed as an overuse injury. So when the fascia is repetitively overloaded, the fascia can become inflamed. Common causes of overloading the fascia include suddenly increasing activity levels, increased body mass, tight calf muscles, and a change in footwear.
5. How is plantar fasciitis diagnosed? Plantar fasciitis can be diagnosed clinically by a podiatrist. Taking a history and carrying out an examination of the foot is usually enough for a diagnosis, but sometimes imaging can help (such as ultrasound or MRI).
6. What are the risk factors for developing plantar fasciitis? Reduced dorsiflexion range of motion in the ankle, which mainly equates to tight calf muscles is probably the biggest risk factor. A high body mass index (overweight) and workers who spend the majority of time on their feet are also at risk.
7. How long does it take to recover from plantar fasciitis? Around 75% of resolve naturally within one year but, with treatment a minimum of 6 weeks regardless of treatment option.
8. Should I continue physical activity if I have plantar fasciitis? You should avoid high impact activities (running and jumping) and heavy loading such as squatting heavy weights at the gym. You should also reduce walking distances and add regular breaks.
9. When should I consider seeking medical treatment for plantar fasciitis? You should seek some help from your podiatrist if symptoms are not improving after 2 weeks.