The plantar fascia is a strong piece of connective tissue, functioning as a ligament that connects the heel bone to the bases of all five toes. It provides support to the arch and acts as a stabilizer of the foot. Unlike muscles or tendons, it cannot stretch when pulled or stressed.
Plantar fasciitis is characterized by painful micro tearing of the fascia fibers. Contrary to its name, it is not a true inflammation but rather damage to the collagen fibers that make up the plantar fascia ligament, resulting in small tears. This condition can occur at the insertion point of the heel bone (resulting in severe heel pain) or anywhere along the fascia toward the ball of the foot. Typically, the pain worsens upon initial weight bearing after periods of rest, such as upon waking in the morning or after prolonged periods of sitting.
Causes of Plantar Fasciitis
There are multiple causes of plantar fasciitis:
- Overpronation with arch drop
- Tight calf muscles and Achilles tendon
- Overuse from high intensity physical activities like sports
- Abnormal foot biomechanics
- Increased weight over time such as obesity
- Poorly made or worn out shoes.
Treatment Options
Treating plantar fasciitis effectively requires a multifaceted approach, focusing on alleviating the foot pain, reducing inflammation, and addressing the underlying causes. Here's a deeper dive into some of the most effective treatment options:
- Shoes and Inserts - The first step in treating plantar fasciitis is often improving footwear. Orthofeet supportive footwear has a firm and stable heel counter that helps control heel motion and reduce pronation, effectively alleviating the severe heel pain and supporting healing.
- Stretching Exercises - Stretching the calf muscles and Achilles tendon can significantly help in managing plantar fasciitis. Regularly performing plantar fasciitis exercises such as calf stretches, towel stretches, and plantar fascia stretches can reduce tension in the fascia, promoting healing.
- Physical Therapy - A physical therapist can guide you through specific exercises designed to strengthen the muscles of the foot and lower leg, improving overall foot mechanics and reducing strain on the plantar fascia. Techniques such as manual therapy, taping, and ultrasound therapy can also provide relief.
- Steroid Injections - In cases where conservative treatments do not provide sufficient relief, steroid injections may be considered. These injections can help reduce inflammation and pain quickly. However, they are generally reserved for more severe cases due to potential side effects.
- Orthotics - Custom orthotics or over-the-counter insoles can provide additional support and cushioning, helping to correct abnormal foot mechanics and distribute pressure more evenly across the foot. Orthofeet's BioSole Gel inserts are an excellent option, offering a non-custom orthotic solution that effectively reduces pronation and alleviates the sharp pain associated with plantar fasciitis.
- Severe Cases: Walking Boots and Surgery - For severe cases that do not respond to conservative treatments, more intensive interventions may be necessary. Wearing a walking boot can immobilize the foot, allowing the fascia to heal by reducing strain and preventing further injury. Plantar fasciitis surgery is considered a last resort and is typically reserved for cases where all other treatments have failed. Surgical options might include plantar fascia release, where the fascia is partially cut to relieve tension and allow for healing.
How long does it take for plantar fasciitis to heal?
The answer varies greatly, ranging from a few weeks to many months.
Generally, the longer a person has plantar fasciitis, the longer it may take to heal. So, it is better to treat it as soon as possible. In some cases, if detected early, plantar fasciitis can become painless within a week or two with the use of better shoes and insoles. Sometimes, it can become painless with a steroid injection within a few days, though this is uncommon.
If plantar fasciitis persists for many months before treatment begins, it may take months for the condition to heal. In addition, the underlying cause can impact healing time. For instance, if weight is the issue, it can take quite some time until it is resolved. On the other hand, if overpronation is the cause, proper plantar fasciitis shoes and inserts can heal it fairly quickly, as in weeks.
How can you tell if plantar fasciitis is getting better?
It all comes down to the plantar fasciitis symptoms. When the pain improves, you are getting better.
Typically, the pain felt later in the day tends to improve before the pain experienced upon waking, though this isn't always the case. Since there are no external signs, such as swelling, to gauge improvement, healing is assessed based on the intensity of the foot pain and eventual absence of pain. Here are some key signs plantar fasciitis is healing:
Improved Pain Levels
One of the most telling signs of healing is a noticeable reduction in pain levels. Initially, you may find that the sharp, stabbing pain you experience in the morning or after periods of rest begins to diminish. Over time, the pain will become less intense and more manageable. As the condition improves, you might find that pain occurs less frequently and is not as severe.
Resumption of Normal Activities
Another positive indicator of healing is the ability to resume normal activities without discomfort. When you can walk, stand, or engage in your daily routine without experiencing significant pain, it's a good sign that your plantar fascia is healing. You may find that you can gradually increase your activity levels without triggering a flare-up of symptoms. This gradual return to normalcy is a strong indicator that your treatment plan is working.
Tracking Progress
Keeping track of your progress can provide valuable insights into your healing journey. Consider maintaining a pain journal where you record your daily pain levels, activities, and any treatments you are using. This can help you identify patterns and track improvements over time. You may notice that your pain is less severe or that it subsides more quickly after periods of activity. This consistent reduction in pain intensity and duration is a clear sign of recovery.
By monitoring these signs, you can gauge your progress and adjust your treatment plan as needed. Remember, healing from plantar fasciitis can take time, but with the right approach, you can get back to enjoying a pain-free life.
Find relief from plantar fasciitis with Orthofeet’s footwear
Plantar fasciitis is a very common diagnosis, but there are ways to prevent plantar fasciitis. Wearing proper plantar fasciitis shoes for women and men, as well as using inserts is the best way to reduce the risk of developing plantar fasciitis.
Orthofeet plantar fasciitis insoles and shoes are a great choice and the recommendation of my office in many cases. I wear them myself, as does my wife.
Orthofeet shoes and inserts are highly recommended by my office in many cases, and I personally wear them, as does my wife. They serve as an excellent treatment modality for plantar fasciitis. These products are well-made and biomechanically appropriate, effectively reducing pronation and other abnormal biomechanical forces.
The firm and stable heel counter helps control heel motion and reduces pronation. Our plantar fasciitis shoes for men and women are also deep enough to accommodate inserts or orthotics if needed. All footwear comes with a supportive insert, and Orthofeet also manufactures a true non-custom orthotic, called BioSole Gel, which is highly effective for plantar fasciitis.