Plantar fasciitis is a painful condition that affects the plantar fascia, a thick band of tissue that runs across the bottom of your foot connecting your heel and toes together. It’s one of the most common causes of heel or foot pain and it can make it incredibly difficult to walk, run or even stand for long periods of time.
World famous golfer Tiger Woods was forced to retire from the Masters earlier this month due to a flare up of his recurring plantar fasciitis issues, and West Ham United footballer Vladimir Coufal missed around a month of game time earlier in the football season in relation to plantar fasciitis. But, what actually is plantar fasciitis, how does it affect someone and what can be done to help it to heal?
That’s where the first question and problem lies, because the exact cause of plantar fasciitis isn’t known, although there are a number of contributing factors that include;
- Overuse of the feet or a sudden increase in activity levels
- Being obese or overweight
- Having flat feet or high arches (as this can cause problems with the plantar fascia)
- Having tight calf muscles
- Wearing shoes that provide poor arch support
- Being stood up or walking for prolonged periods
While the causes remain relatively unknown, the symptoms are something that are clear though and they tend to develop over time, ranging in severity as they progress. The most common symptom is pain in the heels that tends to be worse when you first get up out of bed in the morning (which is where it gets the nickname “first step pain” from). It can also tend to be worse if you’re inactive for a period of time, such as sitting or driving, and then using your feet again. Other symptoms that plantar fasciitis can pose are;
- Feelings of stiffness in the heel or arch of the foot
- Pain that radiates up the back of the leg
- Tenderness along the bottom of the foot
- Numbness or tingling feelings in the foot
If you’re experiencing any of these symptoms, one of the best things you can do is book a consultation with our podiatry team today by clicking here or calling us on 01270 627118. We can help to diagnose the issue and discuss possible treatment options with you, but in the meantime there are a number of things that you can do at home to manage the pain yourself.
- Resting your feet is always a good starting point as it avoids putting any unnecessary stresses onto the problem area. Plantar fasciitis tends to present itself when your feet are in use, such as running, jumping or standing, so taking a moment to sit down and relax yourself can be a great starting point.
- You can also apply ice to the bottom of the foot over the course of the day to help to reduce any inflammation or pain that you are experiencing. Always ensure that there is a towel between the ice and your foot to avoid ice burns.
- Gently stretching the plantar fascia and calves can help to improve muscle flexibility and reduce any pain.
- Over the counter pain relief and anti-inflammatory medications, such as ibuprofen, can help to relieve any pain. Things like Voltarol gel can be beneficial as they allow you target a specific area to effectively treat and manage the pain.
- Orthotics can also help to provide cushioning, comfort and support to your feet but they tend to be a solution that is explored after trying other options as they are custom made to fit your feet properly to provide the right support.
- Physical therapy and manipulation techniques can help to move the feet, improving the flexibility of the muscles and strengthening them at the same time.
- Shockwave therapy has also proven to be an effective treatment option for plantar fasciitis, seeing great success in the healing and rehabilitation of the feet.
Most people who struggle with plantar fasciitis tend to see improvements when they are actively trying to treat and manage it, but it can take months for the pain to completely go away. If the pain is severe and stopping you from living a normal day to day life then speaking with a podiatrist is (excuse the pun) always your best step.
Speak to our team today on 01270 627118 to find out more about how we are able to assist with your plantar fasciitis issues!
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