Plantar Fasciitis: Symptoms, Causes & Treatment
- Recently, I decided to go for a jog after not running at all for more than [redacted] years.
- It's one of the most common causes of heel pain, affecting roughly 2 million people each year in the US, says Dr Lance Silverman, board-certified orthopedic foot and...
- "I don't even know if I've admitted this to my wife or not, but I have had some plantar fasciitis in the last year or so," says Dr...
Recently, I decided to go for a jog after not running at all for more than [redacted] years. I did a half-marathon a couple of presidential administrations ago, so surely it would be fine? It was! Until the next morning, when I rolled out of bed, put my feet on the floor and felt a sharp pain in my heel.
Plantar fasciitis,my old nemesis.
Maybe yours, too. It’s one of the most common causes of heel pain, affecting roughly 2 million people each year in the US, says Dr Lance Silverman, board-certified orthopedic foot and ankle surgeon. About 10% of people in the UK and US will experiance it at some point in their lives.
Even the pros fall victim to it. ”I don’t even know if I’ve admitted this to my wife or not, but I have had some plantar fasciitis in the last year or so,” says Dr Amiethab Aiyer, division chief of foot and ankle surgery in the Johns Hopkins department of orthopedic surgery. He suspects it was the result of suddenly cranking up the mileage on his treadmill. “I was in denial. But I’d get out of bed, and oh boy, there it is.”
So what exactly is plantar fasciitis, and how can you avoid it? We asked the experts.
What is plantar fasciitis?
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To understand plantar fasciitis, you have to get familiar with the plantar fascia first, says Aiyer.
The plantar fascia is a thick band of fibrous tissue that runs from the bottom of the heel all the way to the toes. It is a ligament that connects the bones of the foot to one another, and supports the arch of the foot.
“The plantar fascia is constantly working to support our day-to-day activities,” says Aiyer.Whether you’re running, walking, standing or doing any sort of weight-bearing activity, you’re using your plantar fascia.
How to Prevent and Treat Plantar fasciitis
Plantar fasciitis, a common cause of heel pain, can sideline even the most dedicated fitness enthusiasts. experts reccommend a combination of targeted exercises, stretching, and mindful activity adjustments to both treat existing pain and prevent future flare-ups.
Strengthening foot muscles
Strengthening the intrinsic muscles of the foot is crucial. Podiatrist Dr. Emily Silverman suggests exercises like toe curls – gripping a towel with your toes and scrunching it towards your body while keeping your feet flat - and marble pickups, using your toes to collect small objects from the floor.
The Importance of Stretching
Regular stretching of the calf muscles and Achilles tendon can substantially reduce inflammation and prevent recurrence. Physical therapist Dr. Priya Aiyer emphasizes that consistent stretching and massage of these areas are key to long-term relief.
Gradual Activity Increases
Avoid sudden increases in activity levels. Allow your body time to adapt to new demands. Ramping up too quickly can easily trigger plantar fasciitis, as one writer learned firsthand.
Choosing the right Footwear
Selecting appropriate footwear is vital.dr. Silverman cautions against shoes that are overly supportive, as thay can lead to weakening of the foot muscles. Conversely, insufficient support can also exacerbate the condition. Finding the right balance is essential.