Plantar Fasciitis

Plantar fasciitis happens when the plantar fascia - a thick band of tissue on the bottom of your foot - gets irritated or inflamed. This tissue connects your heel to your toes and helps support the arch of your foot. 

The plantar fascia is stretchy like a rubber band. It stretches and absorbs impact when you walk. But too much stress or overuse can cause small tears, leading to pain and swelling. 

Plantar fasciitis can affect one foot or both feet at once. The pain is usually worst with the first step in the morning or after standing for an extended period of time.

What causes plantar fasciitis?

Plantar fasciitis happens when too much pressure is placed on the foot. Some common causes include:

• Repetitive motion or overuse: Long-distance runners, ballet dancers and other athletes put extra strain on their feet.
• Standing for long periods: Jobs that require standing all day, like teaching or hairdressing, increase the risk.
• Poor footwear: Shoes without good support or cushioning can make the condition worse.
• High or flat arches: Foot structure plays a big role. You may be more likely to develop this condition if you have very high arches or flat feet.
• Tight calf muscles or Achilles tendon: Limited flexibility in your calves and Achilles puts extra strain on the plantar fascia.
• Age: As you get older, your plantar fascia naturally loses flexibility.
• Excess weight: Carrying extra weight adds pressure to your feet, increasing strain on the plantar fascia. 

The most common symptom of plantar fasciitis is heel pain. It can range from a dull, constant ache to a sharp, stabbing pain. Other symptoms include:

• Pain when taking the first steps in the morning or after resting
• Pain in the arch of your foot
• Worse pain after standing for a long time

If you have foot pain that won’t go away, schedule an appointment with a Banner Health specialist. They can help to get you back on your feet, pain-free.

Complications of untreated plantar fasciitis

If left untreated, plantar fasciitis can cause chronic heel pain and change the way you walk. Over time, this may lead to knee, hip or back problems.

A health care provider can diagnose plantar fasciitis based on your symptoms and a physical exam. During your visit, they may:

• Ask about your pain and daily activities
• Examine your foot for swelling and tenderness
• Check your arch and how you walk
• Order imaging tests like an X-ray or MRI to rule out other issues like stress fractures, arthritis or nerve compression 

Getting a diagnosis is the first step to feeling better.  

Home treatments for heel pain relief

Most people feel better with basic at-home care. Try these step:

• Rest and ice: Take breaks from painful activities. Ice your heel for 15–20 minutes several times a day. 
• Supportive shoes and orthotics: Wear shoes with good arch support and cushioning. Shoe inserts can help spread pressure evenly. 
• Stretching exercises: A physical therapist can guide you in stretching your calves and strengthening your feet. 
• Over-the-counter pain medicine: Ibuprofen (Advil, Motrin) or naproxen (Aleve) can ease pain and swelling. 
• Night splints or walking boots: These help keep your foot stretched and reduce strain. 

Advanced treatment options for severe plantar fasciitis

If your symptoms don't improve, your provider may recommend:

• Platelet-rich plasma (PRP) injections: These injections can help reduce inflammation and speed up recovery.
• Shockwave therapy: High-energy sound waves that stimulate healing and reduce pain. 
• Tenex procedure: A minimally invasive treatment that removes damaged tissue using ultrasound technology, helping your foot heal faster.
• Surgery: In some cases, surgery may be needed to decrease tension in the plantar fascia either by cutting partway across the plantar fascia (partial plantar fasciectomy) or by lengthening the calf muscles (gastrocnemius recession).

In some instances, steroid injections may also be used to relieve symptoms, but relief is usually temporary. Multiple steroid injections may also weaken the plantar fascia, increasing your risk of a rupture.

Protect your feet and lower your risk with these tips: 

• Wear the right shoes: Choose shoes with good arch support and cushioning. If your shoes are worn out, replace them to prevent foot strain.
• Stretch regularly: To keep your calf muscles and Achilles tendon flexible, stretch them regularly. Simple stretches, like toe touches and wall stretches, can make a difference.
• Avoid standing on hard surfaces: If you spend a lot of time standing, try to stand on soft surfaces. Add a cushioned mat in your kitchen or workspace to help absorb impact. 
• Mix up your workouts: Balance high-impact exercise with activities like walking, swimming, cycling and yoga.
• Listen to your body: If you feel foot pain, don’t ignore it. Rest when needed. Avoid activities that make the pain worse. Talk to your health care provider if your pain persists.
• Stay active: Do at least 20 minutes of aerobic exercise every day.

Heel pain doesn’t have to slow you down. Whether you need home care, physical therapy or advanced treatment, Banner Health is here to help.