Plantar fasciitis is arguably the most common cause of heel pain and foot discomfort. It typically results from inflammation of the plantar fascia, which is a band of tissue responsible for supporting the foot arch. Although plantar fasciitis can be painful and disrupt daily activities, it can be “cured” in terms of being pain-free. With the right approach, most individuals can recover and return to activities. In this article, we’ll dive into the overview of plantar fasciitis and its symptoms and recommend some home remedies you can try.
Overview of Plantar Fasciitis
Plantar fasciitis arises when the plantar fascia is inflamed and degenerated due to excessive strain. The plantar fascia helps absorb shock and support the arch of your foot as you walk, run, or stand. Small tears can occur when this tissue is overused or under too much pressure, leading to inflammation and pain, typically at the heel.
The condition usually results from repetitive strain or overuse, especially in people who engage in high-impact activities like running or jumping. However, it can also develop due to poor footwear, obesity, flat feet, or other biomechanical issues that stress the foot more.
Signs and Symptoms
The hallmark symptom of plantar fasciitis is stabbing pain under the heel, primarily when taking the first steps in the morning or after a period of rest. This pain usually decreases as the foot warms up but may return after prolonged standing or physical activity. Other common symptoms include:
- Swelling or tenderness around the heel or arch area.
- Stiffness and discomfort when walking after long periods of inactivity.
- Pain after exercise, especially if the activity involves running, walking, or standing on hard surfaces.
Does Plantar Fasciitis Go Away on Its Own?
In some cases, plantar fasciitis may improve on its own with rest and self-care measures. This commonly occurs when it is the first time you are experiencing the symptoms, and can usually last a few weeks.
However, for many people, the pain can persist for months or even years without medical management. It’s important to address the issue early to prevent the condition from becoming too chronic.
While some individuals may notice a decrease in pain after a few weeks of self-care, others may require professional treatment. Ignoring the pain and continuing high-impact activities without addressing the inflammation can lead to more severe symptoms and a longer recovery period. Unfortunately, it is far too often that people try to “walk” the pain off, making management more tricky.
What Should I Do if My Pain Is Not Improving?
If your plantar fasciitis pain is not improving with rest and basic self-care, it may be time to seek plantar fasciitis treatment. Here are some home remedy options you can try:
- Stretching and Exercises: Exercises for plantar fasciitis aim to improve the flexibility of calf muscles, reduce the tension of the plantar fascia, and increase the load endurance of the plantar fascia.
- Night Splints: Wearing night splints helps stretch the plantar fascia while you sleep and is a proven method to help relieve pain on first step.
- Choosing the Right Shoes: Wearing shoes with high cushioning properties helps to reduce shock on the heel. It is also essential to avoid walking barefoot as much as possible.
Can I Get Plantar Fasciitis Again?
Yes, you can experience plantar fasciitis again, especially if the underlying causes are not addressed. Common factors that increase the likelihood of recurring plantar fasciitis include:
- Improper Footwear: Wearing shoes that lack support or don’t fit properly can contribute to the development of plantar fasciitis.
- Overuse: Doing too much high-impact activities without sufficient rest place excessive stress on your feet, especially running or standing for long periods, which can increase the risk of recurrence.
- Obesity: High body weight places additional stress on the feet, making it more likely for the plantar fascia to become inflamed again.
- Biomechanical Issues: Flat feet, high arches, or abnormal walking patterns can place additional strain on the plantar fascia, increasing the risk of recurrence.
To prevent re-injury, you need to address and target all the factors that are causing the condition. That may include the shoes you wear, the exercises you should do, and maintaining a healthy weight. If you have any underlying foot posture or biomechanics issues, a pair of custom orthotics may also be necessary.
Conclusion
Plantar fasciitis is a common cause of heel pain that can significantly impact one’s ability to walk, run, and perform daily activities. While the condition may resolve on its own for some, others may require treatment to alleviate pain and promote healing. With early intervention, most people can recover completely and return to normal activities. However, ignoring the condition or failing to address its underlying causes can lead to chronic pain and more serious complications.
If you are experiencing persistent heel pain, don’t wait for it to go away on its own. Contact us at Straits Podiatry for a comprehensive evaluation today. Let us get you back on your feet without pain.
