Plantar Fasciitis: Symptoms, Causes, Diagnosis, Treatment

Ever wake up in the morning, take those first few steps to the bathroom, and feel like your heel is rebelling against you? Many people brush off that sharp, stabbing pain, thinking it’s just a sign of tired feet.

But if it’s happening regularly, you might be dealing with plantar fasciitis - one of the most common causes of foot pain. Come along and learn all about it with Kofuku.

What is Plantar Fasciitis?

At the bottom of your foot, there’s a thick band of tissue called the plantar fascia. It runs from your heels to your toes and acts like a shock absorber, supporting the arch of your foot. When this tissue gets inflamed or strained, it leads to plantar fasciitis. Think of it as your foot’s way of telling you, “Hey, I need some attention here!”.

The most common symptom is sharp pain around your heel; occasionally, a heel spur may be found. Other symptoms are -

• Pain in the arch.

• Swelling around your feet.

• Stiffness that makes it difficult to walk.

• Pain when you’re sleeping or sitting down.

• Sharp or stabbing pain when you put pressure on your injured foot.

• Exercising may only help ease pain temporarily.

What Causes Plantar Fasciitis?

Various factors can cause plantar fasciitis, but most cases arise from repetitive strains and micro-tears in the plantar fascia. Anything that irritates your plantar fascia could lead to plantar fasciitis, such as -

• If you need to be on your feet all day (for work purposes), you can catch plantar fasciitis.

• Excessive stretching and exercising of your feet on a hard surface.

• Wearing shoes that don’t fit you well or lack proper support (flats/flipflops)

• Playing sports such as running and jumping.

• Tight muscles - Tight calves or Achilles tendons can pull your plantar fascia, increasing stress.

• Other health conditions (flat feet, obesity)

Usually, pain can be treated at home with over-the-counter (OTC) medicines. But consulting with your health care provider for longer relief would be much better.

Try incorporating these steps for minor pain -

• Rest, whether you have a fever, backache, or foot pain; sleep it off!

• Apply ice on your injured foot for 10 mins.

• Gentle massage, but only after consulting with a foot therapist or doctor.

• Wear comfortable shoes, something like - “approved by orthopaedics”.

• Add a comfort innersole for better support on your arch.

• Certain oils, such as vanilla, eucalyptus, and menthol, have been suggested to help reduce inflammation and pain. Dilute them with coconut oil and apply them.

If none of these work, doctors may recommend surgery. However, it should be kept as a last option if none of the other things work and the pain becomes more chronic even after multiple therapies.

You can also add complementary therapies with more advanced and invasive techniques.

Regardless of the selected treatment, the therapy should last at least six weeks. Stretching, icing, and heel strapping can also be included simultaneously.

Try to modify your work-related activities because at least 75% of plantar fasciitis cases resolve within 12 months.

If your symptoms match those mentioned above, visit the doctor. You will most probably be asked for a physical exam to check for tenderness in your feet.

Be ready for a little movement of your feet, flexing them around so the health practitioner can see if the pain worsens. In some cases, you may have to have an X-ray or MRI scan to rule out any other causes of the pain.

Plantar fasciitis is not easy to treat, most treatments are unsatisfactory, and dissatisfaction is common among patients. So, let your doctor handle it depending on the severity of your foot.

It is common among the general population of 40 - 60 years. Some studies show that athletes have a higher prevalence rate, as high as 22%. Other factors include -

• Obesity

• Carrying excessive weight on a daily basis

Remember that without proper treatments, your plantar fasciitis could cause more problems to your knee, legs and back. It may also rupture or damage your ligaments and decrease arch support

Want the most obvious answer? Stop overusing your feet.

• Allow your feet to rest

• Stretch and exercise your feet

• Wear comfortable shoes

• Don't walk barefoot all the time

• Change your sneakers often

Plantar fasciitis can be a real pain (literally!), but with the right care, most people recover within a few months. And I totally get it, missing out on brunches or cutesy dates to rest your feet can make us sad but take it slow and let your feet chillax.

So, if your feet are trying to tell you something, listen! A little rest and attention now can save you from bigger problems down the road.

FAQs

Can Plantar fasciitis go on its own?

Yes, but it can take several months. Proper stretch, exercise and comfortable shoes can speed up your healing process. Ignoring it can make your pain worse.

Is walking good or bad for plantar fasciitis?

It depends, short walks are good but don't overexert yourself by taking long walks or standing for hours. Avoid carrying heavy weights as it will put more pressure on your feet.

Can I still workout if I have plantar fasciitis?

Yes, you can. But you may need to modify your workouts. Activities like swimming, short walks and yoga are better alternatives while your foot heals. Running and higher impact workouts should be avoided until the pain improves.

What are some home remedies to treat plantar fasciitis?

Try out ice massage for 10 mins, stretching exercises, and gentle massages as per what your health practitioner suggests. Start investing in comfortable shoes so you can prevent plantar fasciitis for a longer run.

Is plantar fasciitis the same as heel spur?

No, they both cause pain on the feet but are two different things. A heel spur is when there’s a growth of bone that pokes out from the bottom of your foot, whereas plantar fasciitis is the inflammation or irritation of your plantar fascia.