Have you ever had a sharp pain in your heel when you first get out of bed, or the first step after you have rested? Have you wondered to yourself: Could this be plantar fasciitis, what should I do about it?
Plantar fasciitis is one of the most common causes of heel pain. It can make everyday activities like exercising, going to work or household activities like cooking uncomfortable. The good news is that there are several things that you can do to manage the pain and keep you doing the activities you enjoy.
What is Plantar Fasciitis?
The plantar fascia is a very strong band of connective tissue that runs the length of the bottom of the foot. It connects the heel to the front of the foot, provides support to the arch and helps support the arch and plays an import role when walking. When the band becomes irritated or overworked you may develop pain around the heel, or bottom of the foot. One of the classic signs of plantar fasciitis is heel pain with the first few steps in the morning or after sitting for a while. Once you start to move and “warm up” the pain may ease, but can return after prolonged activity or rest.
There isn’t always a single reason why someone gets plantar fasciitis. Your feet and lower extremities could be dealing with more stress than they are accustomed to. Some factors that contribute to heel pain include:
- Increasing your activities like walking, running or exercise suddenly.
- Spending long periods of time standing.
- Wearing non-supportive shoes.
- Foot structure and how your foot moves (hyperpronation or hypersupination).
- Tightness in the calf muscles.
- Repetitive stress on the plantar fascia.
What Can I Do to Help the Pain?
Start by reducing stress on your feet. Here are some tips you can try to help reduce heel pain:
- Supportive Footwear: Your shoes can make a huge difference in how your feet feel throughout your day. Features you should look for are arch support, cushion, and for the shoe to not squeeze your toes (a proper fit!).
- Temporarily Modify Activities: Consider temporarily reducing the amount or intensity of activities. Choose lower impact activities, like cycling or swimming until your feet are better. The goal is to keep moving while avoiding pushing through significant pain.
- Gentle Stretching: Calf and plantar fascia stretching daily, especially before getting out of bed can help loosen up the tight plantar fascia, preventing pain/injury.
- Night Splint: Night splints hold the foot and calf in a stretched position during the night, preventing the muscles and ligaments from becoming tight.
- Custom Orthotics: Orthotics are the gold standard for treating plantar fasciitis. Orthotics evenly distribute weight and pressure, offer arch support, helping to offload the pressure on the heels, as well as properly aligning the foot and lower extremities.
If your heel pain is interfering with your normal activities, isn’t improving, or just keeps coming back, it is time to see a BioPed clinician. At BioPed, a clinician will evaluate your lower extremities, your footwear, and how you move to determine the best treatment options for you. At BioPed, our goal is to get you back to doing what you love the most, whether that is running, playing pickleball, or simply walking the dog.
