Plantar Fasciitis — Why Do My Heels Hurt?

Are you experiencing a sharp, stabbing pain in your heel, especially when you take your first steps in the morning? You might be dealing with plantar fasciitis, one of the most common causes of heel pain. 

This article explores the condition, causes, symptoms, and treatment options of plantar fasciitis to help you understand how to manage it better.

What is plantar fasciitis?

Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. 

This tissue plays a crucial role in supporting the arch of your foot and acts as a shock absorber when you walk or run.

Plantar fasciitis causes

Several factors can contribute to the development of plantar fasciitis:

1. Obesity

   • Excess weight puts additional stress on your feet.

2. Tight calf muscles

   • This can put extra strain on the plantar fascia.

3. Age

   • Most common in individuals between 40 and 60 years old.

4. Improper footwear

   • Shoes with poor arch support or soft soles can contribute to the condition.

5. Foot structure

   • People with flat feet or high arches are more prone to developing plantar fasciitis.

6. Overuse

   • Long periods of standing, walking, or running, especially on hard surfaces, can strain the plantar fascia.

For further information on the causes of plantar fasciitis, request an appointment with our specialists. 

What are the symptoms of plantar fasciitis?

One of the primary symptoms of plantar fasciitis is pain in the heel or along the bottom of the foot. You may experience:

1. Heel pain

   • Sharp, stabbing pain near the heel, on the bottom of the foot, just in front of the heel bone, especially with your first steps in the morning after periods of inactivity.

2. Post-prolonged standing pain

   • A dull, aching pain that develops after prolonged standing or walking, which may be made worse by standing on hard surfaces.

3. Post-exercise discomfort

   • Pain increases after exercise, especially in activities that involve constant impact on surfaces.

4. Stiffness

   • Tightness or reduced flexibility in the bottom of the foot, especially with your first steps in the morning after periods of inactivity.

5. Swelling

   • Mild swelling that, although not always visible, may still be felt.

6. Difficulty with certain movements

   • Pain may be present or worsen when you try to raise your toes off the floor, go up the stairs or walk barefoot.

It's important to note that while these symptoms are characteristic of plantar fasciitis, they can also be indicative of other foot conditions. 

If you experience persistent heel pain or any of these symptoms, request an appointment with our specialists at Thomson Medical for an accurate diagnosis and tailored treatment plan.

Plantar fasciitis treatment

If you're experiencing persistent heel pain, it's important to consult your healthcare provider who may then potentially diagnose plantar fasciitis through physical examinations, discussion of possible symptoms and imaging tests like X-rays or MRI, if necessary.

The good news is that plantar fasciitis often responds well to conservative treatments. Here are some options:

1. Rest and ice

   • Reduce activities that cause pain and apply ice to the affected area.

2. Stretching exercises

   • Regular stretching of the plantar fascia and Achilles tendon can help alleviate pain and improve flexibility.

3. Supportive footwear

   • Wear shoes or footwear that have good arch support and cushioning for your feet.

4. Orthotics

   • Custom-made or over-the-counter orthotics or footwear can provide additional support to your arch.

5. Pain relief

   • Over-the-counter pain relievers like ibuprofen can help manage pain and inflammation.

6. Night splints

   • These keep your plantar fascia stretched overnight, potentially reducing morning pain.

7. Physical therapy

   • A physiotherapist can teach you specific exercises and techniques to alleviate pain and prevent recurrence.

8. Extracorporeal shock wave therapy

   • This treatment uses sound waves to stimulate healing in the plantar fascia.

9. Steroid injections

   • To reduce inflammation (used sparingly due to potential side effects).

10. Surgery

    • This is rarely necessary but may be considered in severe, persistent cases.

Explore more information on orthopaedic surgery and treatment here. 

When to seek help?

If you're experiencing persistent heel pain that doesn't improve with home care, it's time to consult a healthcare specialist who can provide a comprehensive evaluation and personalised treatment plan to help you get back on your feet.

Remember, early intervention can prevent the condition from becoming chronic and more difficult to treat. Don't let heel pain hold you back from enjoying your daily activities. Request an appointment with Thomson Medical today to take the first step towards relief from plantar fasciitis.

The information provided is intended for general guidance only and should not be considered medical advice. For personalised recommendations and tailored advice, please consult a specialist by requesting an appointment with Thomson Medical today.

FAQ

How do I prevent plantar fasciitis?  

To reduce your risk of developing plantar fasciitis, ensure that you maintain a healthy weight and wear supportive shoes. Remember to replace athletic shoes regularly and stretch your feet and calves. Be careful as you gradually increase the intensity of your exercise routine.

Can plantar fasciitis go away on its own?

While plantar fasciitis can improve on its own, it often takes several months to a year for symptoms to resolve without treatment. Most people find that seeking professional help and following a treatment plan speeds up recovery and provides relief sooner. 

For personalised recommendations and tailored advice, please consult a specialist by requesting an appointment with Thomson Medical today.

Is it okay to exercise with plantar fasciitis?

Exercise can be beneficial for plantar fasciitis when done correctly. Low-impact activities like swimming or cycling are generally safe and can help maintain fitness without putting undue stress on your feet. However, high-impact activities like running may exacerbate symptoms.