Stepping Out of Pain: Everything You Need to Know About Plantar Fasciitis
Have you ever stepped out of bed in the morning with a sharp stabbing pain in your heel? That’s one of the classic signs of plantar fasciitis. This is a common foot condition that affects many people from busy professionals to athletes. Let’s take a closer look at the details behind this condition.
What is Plantar Fasciitis?
Plantar fasciitis is an overuse condition resulting in inflammation of the plantar fascia. The condition occurs due to overuse and stress on the plantar fascia, which can result in tissue fatigue and micro-tearing at the calcaneal attachments. It’s most common in people aged 40 to 60 and active athletes, though anyone can develop it.
Causes of Plantar Fasciitis
Plantar fasciitis often strikes because of overuse or repetitive stress. Here are some of the main culprits:
Overtraining or poor running technique
Running on hard surfaces
Prolonged standing and walking. For example: factory workers
Activities that require ankle plantarflexion
Simultaneous extension of the toe knuckles or the ball of the foot. Activities such as running and dancing
Improper footwear does not provide adequate arch support
Weight gain or pregnancy, which stretches the plantar fascia
You may even notice pain on the front-bottom of your heel whenever you put weight on it.
Symptoms of Plantar Fasciitis
Pain from plantar fasciitis can range from mild to severe. It often:
Starts as tenderness at the bottom of the foot and arch
Feels worse after activity or long periods of standing
Makes stair climbing or walking uphill uncomfortable
Causes tightness in the calves and Achilles tendon
Flares up with your first few steps in the morning or after long periods of sitting
You may even notice pain on the front-bottom of your heel whenever you put weight on it.
Self-Care and Recovery Tips
Most cases can be managed at home with a bit of patience and the right care.
In the Early (Acute) Stage:
Rest your feet and avoid weight-bearing if pain is severe.
Apply ice to reduce inflammation.
Elevate your foot to ease swelling.
For Ongoing (Chronic) Pain:
Take a break from aggravating activities, then gradually return to low-impact exercises like swimming or bicycling
Apply ice under your foot
Apply heat on your calf
Try this stretch:
Stand facing a wall with your heel on the ground and your toes resting on the wall. Gently bend your knee forward until you feel a stretch along your arch to loosen the plantar fascia
Strengthen your foot by scrunching up a towel with your toes
Consider using custom orthotics for proper arch support
Contact us today!
At Health Plus Physiotherapy, we create personalized treatment plans tailored to your needs, helping you move better, feel stronger, and live pain-free.
