Plantar Fasciitis: How to Tell If You Have It and What You Can Do About It

Do you feel a sharp, stabbing pain in your heel when you take your first steps in the morning? This can be a sign of plantar fasciitis. It is one of the most common causes of heel pain, affecting people of all ages and lifestyles. Whether you're a runner, someone who stands for long hours, or just dealing with unexplained heel pain, understanding the symptoms, causes, and treatments can help you find relief and prevent future discomfort.

Recognizing the Common Symptoms of Plantar Fasciitis

Heel pain, especially after resting or in the morning: When you rest, like during sleep or sitting for a long time, the tissue on the bottom of your foot (called the plantar fascia) gets a little tight. Some describe it as a stabbing sensation that gradually improves as the tissue warms up and loosens throughout the day.
Stiffness or discomfort after sitting or standing for a long time: When you remain stationary for an extended period, the plantar fascia may stiffen due to reduced circulation and inactivity.
Pain that worsens after physical activity but feels better with rest: While exercise or physical activity may temporarily warm up the plantar fascia and reduce pain, overuse can irritate the tissue further. However, resting allows the inflammation to settle, often relieving the pain until the next bout of activity.

It's important to remember that everybody is unique. Always consult your podiatrist about any foot pain you're experiencing. They can provide personalized advice tailored to your specific condition and needs.

What Causes Plantar Fasciitis?

Age: Plantar fasciitis is more common in individuals between the ages of 40 and 60. With the natural ageing process, the plantar fascia can lose some of its natural elasticity and become more prone to irritation and micro-tears.
Tight calf muscles: If your calf muscles are tight, they pull on the Achilles tendon, which, in turn, increases tension on the plantar fascia. This additional strain makes the tissue more prone to irritation and tiny tears, leading to pain and inflammation.
Overuse: Repetitive activities like running, walking long distances, or standing for extended periods place repeated stress on the plantar fascia. Athletes, especially runners, are particularly vulnerable because of the high impact on their feet during training.

Treatments for Plantar Fasciitis

Conservative and Home Treatments

Rest and reduce activity: Give your feet time to heal.
Ice therapy: Apply ice packs for 15-20 minutes to reduce inflammation.
Stretching exercises: Focus on your foot and calf muscles to relieve tension.
Proper footwear: Invest in supportive shoes or use orthotics (custom orthotics or over-the-counter inserts).

Medical Treatments

If heel pain continues for more than two to three weeks despite at-home treatments, it's important to see a doctor or podiatrist. Your doctor will review your medical history, discuss your symptoms, and perform a physical exam to assess the severity of your condition. Imaging tests, such as X-rays, may also be conducted to identify the cause of the pain.

Based on the findings, your doctor will create a personalized treatment plan, which may include:

Plantar fascia stretching or physical therapy: Specific exercises target the plantar fascia and calf muscles, helping to relieve tension, improve flexibility, and reduce pain.
Anti-inflammatory medications: Over-the-counter or prescribed medications may help control inflammation and ease discomfort.
Night splints: These are worn while sleeping to keep the foot in a flexed position, gently stretching the plantar fascia and calf muscles overnight.
Custom-made orthotics or shoe inserts: Designed to provide proper arch support, they help distribute pressure evenly across your foot, reducing strain on the plantar fascia.
Amniotic injections: These injections use amniotic membrane-derived products rich in growth factors and anti-inflammatory properties. They promote healing, reduce inflammation, and can be an option for cases resistant to other treatments.
Corticosteroid injections: In rare cases and severe inflammation, these injections may provide targeted relief by reducing swelling and pain.
Shockwave therapy: A non-invasive procedure using sound waves to stimulate tissue repair and improve blood flow to the plantar fascia.

When Surgery Is Needed

In rare cases, surgery may be recommended to release the tension in the plantar fascia. This is usually a last resort for chronic pain that doesn’t improve after typically 6 to 12 months of treatments.

Personalized Treatment Plans

Every case is unique, so it’s important to seek professional advice for the best care. A foot and ankle specialist or podiatrist can create a personalized plantar fasciitis treatment tailored to your specific needs.

Our experienced team at Central Massachusetts Podiatry is here to help. We’ll assess your condition and recommend a treatment approach designed to get you back on your feet comfortably. Schedule an appointment today.