Plantar fasciitis is one of the most common causes of heel pain. In fact, approximately 2 million patients are treated for this condition every year. It is characterized by the inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.
Individuals living with this condition commonly feel a stabbing pain that usually occurs with their first few steps in the morning. It’s important to note that the pain associated with this condition generally decreases once you’re up and moving around after a while. However, the pain can come back after long periods of standing or when standing up after sitting for a while.
Runners commonly have it, but others can get it as well. For instance, individuals who are overweight have an increased risk, as well as those who wear shoes that provide inadequate support.
If you’re an individual living in Middletown, NY, Warwick, NY, or Milford, PA, and want to learn more about plantar fasciitis, read on to learn what causes this condition, the symptoms, and how individuals can prevent it from occurring.
Causes of Plantar Fasciitis
Your plantar fascia is shaped like a bowstring. It helps support the arch of the foot and plays an essential role in normal foot mechanics when walking. If too much tension and stress are placed on the bowstring, it can cause small tears in the fascia, leading to plantar fasciitis.
With that said, individuals who routinely run have a greater risk of developing this condition. This is because long-distance runners often suffer from overuse of their feet. This can lead to injury to the plantar fascia. Runners can even develop this condition by suddenly and drastically increasing mileage, having the wrong running shoes, as well as having certain foot structures.
Another cause of plantar fasciitis is having structural foot problems. If you have foot problems such as flat feet or high arches, you can potentially develop this condition later on. Even having a tight Achilles tendon can result in plantar fascia pain.
Not only that, but individuals who are overweight or obese have a greater risk of developing plantar fasciitis. This is because excess weight can add increased pressure on your plantar fascia ligaments. This can especially occur if you’ve suddenly gained weight.
Active men and women between the ages of 40 and 70 are at the highest risk of developing plantar fasciitis. Women also have a slightly greater risk than men. Additionally, women who are pregnant commonly experience periods of plantar fasciitis, especially when women are late in their pregnancy.
Symptoms of Plantar Fasciitis
Those living with this condition often complain of pain at the bottom of the heel. But pain can also occur at the bottom of the midfoot area. Generally, plantar fasciitis will occur in one foot. However, it can potentially affect both feet.
Usually, pain from plantar fasciitis develops gradually over time, and pain can be dull or sharp. Some individuals have reported a burning or aching sensation at the bottom of the foot extending outward from the heel.
Additionally, most people experience most of their pain in the morning upon waking up and taking their first few steps. However, individuals can also experience severe pain after they’ve been sitting or lying around for a while.
How to Prevent Plantar Fasciitis
Plantar fasciitis is not a life-threatening condition. But, the pain associated with this condition can cause discomfort and reduce your quality of life. The good news is that there are things you can incorporate to prevent this condition from occurring. Here are 5 ways to reduce your risk of plantar fasciitis.
Give Your Feet Rest
Active individuals who do not give their feet enough rest increase their risk of overusing their plantar fascia. When the plantar fascia is overused, this leads to irritation, inflammation, and potentially plantar fasciitis.
To prevent plantar fasciitis, it’s important to be mindful of how often you are on your feet and be sure to get adequate rest. Practice keeping your feet elevated and mix up your exercise regimen to incorporate low-impact exercises such as cycling and swimming. These will help take pressure off of your feet.
Incorporate Feet Stretches
Stretching is a key component of preventing plantar fasciitis. Gently stretching the bottoms of your feet before performing exercise or any activity will help warm up the plantar fascia and surrounding muscles. This also creates better foot flexibility, which decreases your risk for injury.
Night Splints
Another excellent way to prevent plantar fasciitis is by wearing night splints. Night splints are used to treat a variety of foot conditions such as Achilles tendinopathy and plantar fasciitis. Essentially, the splint holds the foot with the toes pointed up. This provides a continuous and gentle stretch to the plantar fascia.
Night splints are especially useful for plantar fasciitis because they stretch the calf and plantar fascia while you sleep. This reduces the risk of injury. Additionally, night splints can provide additional support throughout the day to help support daily activities.
Lose Excess Weight
If you are overweight or obese, losing excess weight can help prevent plantar fasciitis from occurring. This is because excess weight puts pressure on the feet and especially on the arches. By removing this added pressure, individuals can reduce the strain on the plantar fascia ligaments and supporting structures.
Wear the Correct Shoes
It’s not uncommon for people to wear the wrong shoes for their feet. Unfortunately, wearing the incorrect shoes for an extended period of time can lead to plantar fasciitis. To help prevent this condition, it’s important to wear shoes that provide good arch, feet, and ankle support for better foot health.
Key Takeaway
Plantar fasciitis is a common condition that many people experience. While plantar fasciitis is not life-threatening, it can cause severe discomfort if left untreated. If you suspect that you have this condition, it’s important to get prompt treatment to prevent any further damage. If you don’t have plantar fasciitis and want to prevent it from occurring, it’s important to note that prevention is possible with the right education and by adopting the right practices consistently. For more information about plantar fasciitis and other foot conditions, visit our website today!
