Plantar Fasciitis

Do you wake up with sharp heel pain that makes those first few steps in the morning difficult? You might have plantar fasciitis, a common cause of foot pain. It affects many people, from athletes to those who stand for long hours on their feet.

At Banner Health, we understand how frustrating foot pain can be. Our experts can help you find relief and get back to your daily activities.

What is plantar fasciitis?

Plantar fasciitis happens when the plantar fascia - a thick band of tissue on the bottom of your foot - gets inflamed. This tissue connects your heel to your toes and helps support the arch of your foot. 

The plantar fascia is stretchy like a rubber band. It stretches and absorbs impact when you walk. But too much stress or overuse can cause small tears, leading to pain and swelling. 

Plantar fasciitis can affect one foot or both feet at once. The pain is usually worst with the first step in the morning or after standing for an extended period of time. 

What causes plantar fasciitis?

Plantar fasciitis happens when too much pressure is placed on the foot. Some common causes include:

• Overuse or repetitive movement: Long-distance runners, ballet dancers and other athletes put extra strain on their feet.
• Standing too long: Jobs that require standing all day, like teaching or hairdressing, increase the risk.
• Wearing the wrong shoes: Shoes without good support or cushioning can make the condition worse.
• High or flat arches: Foot structure plays a big role. You may be more likely to develop this condition if you have very high arches or flat feet.
• Tight calf muscles or Achilles tendon: Limited flexibility in your calves and Achilles puts extra strain on the plantar fascia.
• Age: As you get older, your plantar fascia naturally loses flexibility.
• Excess weight: Carrying extra weight adds pressure to your feet, increasing strain on the plantar fascia. 

Symptoms of plantar fasciitis

The most common symptom of plantar fasciitis is heel pain. It can range from a dull, constant ache to a sharp, stabbing pain. Other symptoms include:

• Pain when taking the first steps in the morning or after resting
• Pain in the arch of your foot
• Worse pain after standing for a long time

If you have foot pain that won’t go away, schedule an appointment with a Banner Health specialist. They can help you get you back on your feet, pain-free.

What happens if you ignore it?

If left untreated, plantar fasciitis can cause chronic heel pain and change the way you walk. Over time, this may lead to knee, hip or back problems. 

How is plantar fasciitis diagnosed?

A health care provider can diagnose plantar fasciitis based on your symptoms and a physical exam. During your visit, they may:

• Ask about your pain and daily activities
• Examine your foot for swelling and tenderness
• Check your arch and how you walk
• Order imaging tests like an X-ray or MRI to rule out other issues like stress fractures, arthritis or nerve compression 

Getting a diagnosis is the first step to feeling better.   

How to treat plantar fasciitis

Don’t let heel pain get you down. Most get better with simple at-home treatments and medicine. 

Ways to relieve pain:

• Ice and rest: Take breaks from activities that cause pain. Ice your heel for 15 to 20 minutes a few times a day.
• Wear supportive shoes and orthotics: Choose shoes with good arch support and abundant cushioning. Over-the-counter or custom-made orthotics (shoe inserts) can help distribute pressure evenly. 
• Stretch and strengthen: A physical therapist can teach you exercises to stretch your calf muscles and strengthen your foot muscles 
• Take medicine: Over-the-counter (OTC) pain relievers like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce pain and swelling. 
• Use a night splint or walking boot: These devices keep your plantar fascia stretched out and relieve the pressure on it. 

Advanced treatments for severe cases:

For severe or chronic plantar fasciitis, that is unresponsive to the simple treatments above, your provider may suggest:

• Platelet-rich plasma (PRP) injections: These injections can help reduce inflammation and speed up recovery.
• Shockwave therapy: High energy sound waves that stimulate healing and reduce pain. 
• Tenex procedure: A minimally invasive treatment that removes damaged tissue using ultrasound technology, helping your foot heal faster.
• Surgery: In some cases, surgery may be needed to decrease tension in the plantar fascia either by cutting partway across the plantar fascia (partial plantar fasciectomy) or by lengthening the calf muscles (gastrocnemius recession).

In some instances, steroid injections may also be used to relieve symptoms, but relief is usually temporary. Multiple steroid injections may also weaken the plantar fascia, increasing your risk of a rupture.

How to prevent plantar fasciitis

Keep your feet healthy with these simple tips: 

• Wear the right shoes: Choose shoes with good arch support and cushioning. If your shoes are worn out, replace them to prevent foot strain.
• Stretch regularly: To keep your calf muscles and Achilles tendon flexible, stretch them regularly. Simple stretches, like toe touches and wall stretches, can make a difference.
• Avoid standing on hard surfaces: If you spend a lot of time standing, try to stand on soft surfaces. Add a cushioned mat in your kitchen or workspace to help absorb impact. 
• Mix up your workouts: Balance high-impact exercise with activities like walking, swimming, cycling and yoga.
• Listen to your body: If you feel foot pain, don’t ignore it. Rest when needed. Avoid activities that make the pain worse. Talk to your health care provider if your pain persists.
• Stay active: Do at least 20 minutes of aerobic exercise every day.

Find foot relief at Banner Health

Heel pain shouldn’t keep you from living your life. At Banner Health, our team is here to help you find relief - whether through home care, physical therapy or advanced treatments.

Don’t let plantar fasciitis slow you down. Schedule an appointment with a Banner Health specialist today!