Plantar fasciitis is a common condition that causes pain in the heel. Around one in 10 people will experience it at some point, and although anyone can develop this condition, it is most common in women between 40 and 60.
The chronic and sometimes debilitating heel pain associated with plantar fasciitis can limit mobility, making it challenging to perform simple tasks like walking or standing for extended periods. This can lead to decreased physical activity and potentially contribute to weight gain or other health issues — in fact, studies find that people with plantar heel pain reported significantly worse health-related quality of life compared to those without the condition.
Read on to learn about fast plantar fasciitis pain relief and long-term solutions offered by the best foot specialist in El Monte.
What is Plantar Fasciitis?
Plantar fasciitis is an inflammation of the plantar fascia — a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. The plantar fascia acts as a shock absorber and supports the arch of the foot.
Overuse is the most common cause of plantar fasciitis, but there are other causes as well, including:
- Repetitive movements that strain the plantar fascia, such as running, walking, or standing for long periods
- Sudden increase in physical activity or changes in exercise routines
- Obesity or excessive weight gain that increases strain on the plantar fascia
- Wearing shoes with inadequate arch support or cushioning
- Structural foot problems, such as high arches or flat feet
- Tight Achilles tendon or calf muscles
While anyone can develop plantar fasciitis, certain things increase the odds of getting it — the risk factors for plantar fasciitis include:
- Aging because the plantar fascia can become weak as you age
- Working in an occupation that involves prolonged standing or walking on hard surfaces
- Being overweight or obese
- A sudden increase in physical activity or intensity of exercise
- Having flat feet or high arches
For those who exercise, wearing improper footwear during training or failing to stretch and warm up before physical activity can also contribute to developing plantar fasciitis. This is because tight calf muscles and Achilles tendons can add tension to the plantar fascia during and after a workout.
Symptoms of Plantar Fasciitis
While the underlying cause of this condition revolves around inflammation and irritation of the plantar fascia, the symptoms can manifest in various ways, including:
- Sharp, stabbing pain in the heel or bottom of the foot, particularly when taking the first steps after waking up or after periods of inactivity
- Pain that gradually worsens with increased activity
- Tenderness or stiffness in the heel or arch area
- Swelling or bruising on the bottom of the foot
- Difficulty walking or bearing weight on the affected foot
Plantar fasciitis can be a persistent and painful condition for some, but it is often treatable with adequate rest for healing, stretching exercises, and supportive footwear. If left untreated, however, it may lead to chronic heel pain and difficulty walking — impacting other joints, such as your knees and hips.
Four Home Remedies for Plantar Fasciitis Pain
Some individuals find relief for mild cases of plantar fasciitis by using home remedies. These include self-care techniques that can manage pain, reduce inflammation, and promote healing of the plantar fascia. For more moderate cases, a combination of home treatments may be necessary.
Top home remedies for plantar fasciitis include the following:
1. Wear Shoes with Good Foot Support
Proper footwear can help alleviate the pain and discomfort associated with this condition by providing the necessary support and cushioning for the plantar fascia and the entire foot. This is especially important for individuals with high arches or flat feet, as they are more susceptible to developing plantar fasciitis. Orthotic inserts or custom-made orthotics can also be used with supportive shoes to optimize foot support and alignment.
2. Use Ice to Help Decrease Inflammation
Applying ice to the affected area is a simple yet effective home remedy for managing the inflammation and pain associated with plantar fasciitis. Icing the foot for 15-20 minutes at a time, several times a day, can provide significant relief and promote healing. One convenient method is to use a frozen water bottle to massage the bottom of the foot; simply roll the bottle back and forth along the arch and heel area.
3. Take Over-the-Counter Medications for Pain and Inflammation
Over-the-counter medications help manage the pain and inflammation associated with plantar fasciitis. Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can reduce inflammation in the plantar fascia and alleviate discomfort.
4. Do Stretching Exercises to Relieve Tendon Strain
Regular stretching improves flexibility and strength in the plantar fascia, Achilles tendon, and calf muscles, which are all interconnected and can contribute to heel pain. By gently elongating these tissues, plantar fasciitis stretching exercises reduce tension and promote better blood circulation to the affected area. Incorporating targeted stretches into your daily routine, especially before getting out of bed in the morning and after periods of inactivity.
Plantar Fasciitis Treatment
When home remedies and self-care measures prove insufficient in treating plantar fasciitis, consulting a podiatrist can provide access to more advanced treatment options. A podiatrist can offer a range of interventions to address the underlying causes of plantar fasciitis and alleviate symptoms more effectively.
Treatment options a podiatrist may recommend, depending on your medical history and symptoms, include:
- Steroid injections to reduce inflammation and accelerate healing
- Personalized orthotics for optimal foot support
- Custom-made positioning brace that keeps your foot in a flexed position at night, working to eliminate pain during the day
- Minimally invasive surgery to reduce the tension on the plantar fascia ligament
Like home treatments, your podiatrist may recommend a combination of treatments, depending on the severity of your condition and your specific needs.
Finding the Best Foot Specialist for Plantar Fasciitis in El Monte, CA
Healing from plantar fasciitis often takes time; however, seeing a podiatrist for personalized treatment can accelerate recovery and provide relief faster than home remedies alone.
Dr. Brittany Nguyen is a highly-rated podiatrist dedicated to providing advanced podiatry care personalized for each patient's unique needs. This comprehensive approach to patient-first care sets Dr. Nguyen and her team at Mountain View Foot and Ankle Clinic apart.
Ready to get fast and permanent relief from plantar fasciitis symptoms and ensure long-lasting foot health with the best foot specialist in El Monte?
