Oh, those aching feet...Help is here, and you can find relief.
When you wake up in the morning, do you feel a stabbing pain in the heel of your foot? Or when you’re standing around the soccer field, cheering on your kid, do you really feel like screaming from the pain in your feet?
You may have plantar fasciitis…an inflammation of the plantar fascia, the tissue along the bottom of your foot that connects your heel bone to your toes. The stabbing or burning pain you experience is usually worse in the morning because the fascia contracts overnight. Once your foot limbers up, you may feel better, but it will probably come back after long periods of standing. Or once you get up after sitting for a while.
Symptoms of plantar fasciitis
- Sharp pain in the bottom of your heel. It may feel like someone stuck a knife in the bottom of your feet.
- Heel pain that gets worse right after you wake up or after you climb stairs or stand on your tip toes.
- Heel pain after, but not usually during exercise.
- Mild swelling in your heel.
Causes of plantar fasciitis
- Too much physical activity. It’s common in avid long distance runners. Too much jogging can place a lot of stress on your heel bone and the soft tissue attached to it.
- Arthritis. This disease can sometimes cause the tendons to inflame which leads to plantar fasciitis.
- Diabetes. Doctors aren’t sure why, but plantar fasciitis tends to affect diabetics.
- Foot mechanics. If you have a high arch, or you’re flat footed, or you just have an unusual way of walking, your weight may distribute unevenly. This puts added stress on your plantar fascia.
- Shoes that don’t fit properly. You just had to fit into those little black sandals. That could be causing your foot problems now. Shoes that are thin soled or loose (high heels are a real culprit) can strain the tissue around your heel.
- Middle age or elderly. As you age, the arch of your foot begins to sag, putting stress on the plantar fascia.
- Overweight. Those extra pounds can break down the fatty tissue around your heel.
Treatment of plantar fasciitis
- Night splints. Your doctor might recommend a splint fitted to your calf and foot. This stretches the plantar fascia and the achilles tendon while you sleep.
- Orthotics. Your doctor may prescribe over-the-counter or custom made arch supports.
- Physical therapy. A physical therapist can teach you exercises that stretch the achilles tendon and the plantar fascia. You’ll also learn how to strengthen your lower leg muscles which stabilize your ankle and heel.
If none of these methods work, surgery may be a last resort. Only a small percentage of people under go this procedure. It involves detaching the plantar fascia from the heel bone. Talk to your doctor about the best options for you.
Sources: Mayo Clinic, National Library of Medicine, American Academy of Family Physicians
