While its unusual name may make it sound rare, plantar fasciitis remains the leading cause of heel pain. This condition arises when the plantar fascia – a thick, shock-absorbing band of tissue along the bottom of your foot – becomes inflamed or damaged. Plantar fasciitis can severely affect your mobility and quality of life if left untreated.
Recognising Plantar Fasciitis Symptoms
If you’re experiencing sharp, stabbing pain in your heel – particularly near the bottom of your foot, close to the heel bone – you may be dealing with plantar fasciitis. The pain is often worse first thing in the morning or after periods of rest, commonly referred to as “first-step pain.” Over time, this discomfort may subside slightly during the day but can return after prolonged standing, walking, or physical activity.
Why Plantar Fasciitis Happens: Risk Factors
Plantar fasciitis is common and affects a wide range of people. Latest figures from West Suffolk NHS estimate that around 1 in 10 people will get plantar fasciitis at some time. It is most common in people between the ages of 40 to 60 years. However, it can occur at any age and certain factors can significantly increase your risk:
- Age: Plantar fascia tissue naturally weakens with age, especially in individuals over 40.
- Weight: Carrying excess weight places additional strain on the plantar fascia.
- Foot structure and mechanics: Conditions like flat feet, high arches, tight calf muscles, or an abnormal walking gait can lead to overloading of the plantar fascia.
- Improper footwear: Shoes that lack arch support or cushioning, such as flat-soled shoes or flip-flops, can contribute to the condition.
- High-impact activity: Activities like running, jumping, or dancing can stress the plantar fascia, especially if proper form or warm-up routines are neglected.
- Prolonged standing on hard surfaces: Those who stand for long periods on hard floors, such as teachers, healthcare workers, and retail staff, are at higher risk.
- Recent research links: Emerging studies suggest that prolonged exposure to hard, urban surfaces without supportive footwear plays a significant role in plantar fasciitis cases.
Why Early Treatment Is Key
Delaying treatment for plantar fasciitis can result in prolonged pain and an increased risk of complications such as chronic pain or a limp. Ignoring the condition can also lead to secondary issues like knee, hip, or back problems due to altered walking mechanics. Seeking treatment early is crucial to reduce recovery time and prevent long-term damage.
Updated Treatment Options for Plantar Fasciitis
While it can take up to 12 months to fully heal from plantar fasciitis, various treatments can alleviate symptoms and speed recovery:
- Self-Care at Home
- Footwear: Wear cushioned, supportive shoes, and avoid walking barefoot on hard floors.
- Ice therapy: Apply an ice pack to the affected area for 15–20 minutes to reduce swelling.
- Stretching exercises: Regularly stretch the plantar fascia, calf muscles, and Achilles tendons to relieve tension. Example: Use a resistance band or towel to gently pull your toes toward you while keeping your knee straight.
- Strengthening exercises: Activities like toe scrunches (gripping a towel with your toes) can help strengthen the muscles supporting the arch.
- Professional Treatments
At Feet By Pody, our London podiatrists offer tailored solutions, including:- Custom Orthotics: Specialised insoles to correct biomechanical issues and redistribute pressure on the foot.
- Gait Analysis: Advanced assessments to identify and correct walking abnormalities that may exacerbate the condition.
- Shockwave Therapy: This non-invasive treatment stimulates healing and improves blood flow to the damaged tissue, speeding recovery.
- Foot Mobilisation Therapy: Hands-on techniques to improve mobility and relieve pain.
- Medical Interventions
In severe cases where conservative treatments do not provide relief, further options like corticosteroid injections or, rarely, surgery may be considered. Your podiatrist will discuss the most suitable approach for your situation.
FAQs
1. How do I know if I have plantar fasciitis or another condition?
Plantar fasciitis is commonly confused with heel spurs, stress fractures, or Achilles tendinitis. A podiatrist can perform a thorough evaluation, including imaging, to confirm the diagnosis.
2. Can plantar fasciitis go away on its own?
In some cases, mild plantar fasciitis may resolve with rest and self-care. However, untreated cases can worsen, so it’s advisable to seek professional help early.
3. Can I keep exercising with plantar fasciitis?
Low-impact activities like swimming or cycling are usually safe, but high-impact exercises like running should be avoided until symptoms improve. A podiatrist can guide you on safe activity modifications.
4. Are there any quick fixes for plantar fasciitis?
There’s no overnight cure, but a combination of professional care, home remedies, and consistent stretching can significantly reduce symptoms and speed up recovery.
5. Can orthotics really make a difference?
Yes, custom orthotics can provide essential support and reduce strain on the plantar fascia, often leading to significant pain relief.
For specialist plantar fasciitis treatment from a London podiatrist, please call Feet By Pody today on 0207 099 6657 or book your appointment online.