Heel Pain (Plantar fasciitis)
This article does not constitute as medical advice.
If you are experiencing symptoms, of Plantar fasciitis contact your doctor or make an appointment.
What is Heel Pain (Plantar fasciitis)?
Inflammation of the connective tissue that runs along the foot’s arch and joins the toes to the heel bone is called plantar fasciitis. This injury feels like a stabbing pain at the bottom of your heel, especially when you first get out of bed. The plantar facia part of your foot absorbs shock as you walk or run. It becomes inflamed with this condition and allows for less absorption as you move on your feet. This heel pain is a prevalent complaint in podiatrists’ offices, especially from runners!
Causes of Plantar fasciitis
- Age and Gender: Those between the ages of 40-60 are more prone to developing this condition. Women are more likely to develop heel pain. Researchers suspect that this is due to pregnancy or wearing non-supportive shoes.
- Running and Other Activities: Runners often complain about Plantar Fasciitis. Unfortunately, this injury is also common in dancers or those with occupations who spend hours a day on their feet!
- Excess Weight: Those who are overweight put more pressure on their feet, which can cause stress to the plantar fascia.
- Genetics: Those born with unusual foot bone structures such as high arches, flat feet, or tight Achilles tendons can contribute to this condition.
Symptoms of Plantar fasciitis
Patients with this condition typically complain about stabbing pain feeling in one or both feet in the bottom of the heel to the mid-foot area. Other symptoms of heel pain include:
- Morning Pain: Discomfort tends to be at its worst upon waking and stepping out of bed. The pain subsides after walking around and moving.
- Exercise or Strenuous Activity: Those who exercise with this condition can feel its effects after the activity due to inflammation. Simple actions such as climbing stairs can also cause flare-ups.
Treating Plantar fasciitis
Rest the foot: Those who have developed heel pain through running or other strenuous activities should reduce or take a break from the exercises. During treatment, patients can substitute these activities for light yoga or other low-impact exercises.
Use an ice pack: Icing the foot for around 20 minutes can help lower inflammation on the foot.
Tape or strap the foot: Taping can help reduce stretching around the heel while it heals. You can either slip on a brace or tape your foot with zinc oxide wrapping. Here is a video on the proper taping technique for Plantar fasciitis.
Stretching exercises or physical therapy: Ask your podiatrist about physical therapy, and supplement it with at-home stretches.
Steroid or anti-inflammatory medication: Take prescribed anti-inflammatory medication from your podiatrist or over-the-counter medications such as ibuprofen for minor cases.
Shoes with arch support: Whether you have high arches or flat feet, find shoes that support your foot type comfortably. Shoes with extra cushioning are always best to help painful heels.
Customized orthotic supports in shoes: Ask our office about customized orthotic inserts to ease your heel pain during treatment.
