One of the most common things we see is patients who believe they have a diagnosis of plantar fasciitis wasting both time and money–buying $200 shoes because a friend recommended them, or an expensive inlay heated up with a hair dryer at a non-medical store, and making their issue worse because not only do they have the wrong diagnosis–they have a shoe style that’s not compatible with their foot type! You are special and unique, and guess what… so are your feet!! Seeing a medical professional is oftentimes imperative for quick and efficient diagnostics and return to activity. At Arya Foot & Ankle, we have x-ray and ultrasound in-house, same-day treatments available, and we are here during lunch hours, Saturdays and most of the week–our goal is to get you back on your feet doing what you love, ASAP. My goal is to see you for a select few visits, fix the issue, and keep you moving loving being up and on your feet every day. Please visit our site https://www.aryafootandankle.com/ or call the office at 602-309-8788 to book an appointment today!
Heel pain is a widespread complaint that can stem from a multitude of underlying factors. Plantar fasciitis is the most frequent culprit behind heel pain. It occurs due to inflammation of the plantar fascia, a ligament that runs along the bottom of your foot and supports the arch. Pain is usually most noticeable in the morning or after periods of inactivity, and may lessen with activity but worsen as the day progresses.
The most common culprit is overuse. Activities that put a lot of stress on your heels, like running, jumping, or standing for long periods on hard surfaces, can irritate and inflame the plantar fascia. Tight calf muscles can pull on the plantar fascia and contribute to inflammation. People with flat feet or high arches may also be more susceptible due to abnormal stress distribution on the plantar fascia.
Plantar fasciitis is more common between the ages of 40 and 60, possibly due to decreased flexibility and increased wear and tear on the plantar fascia over time. Excess weight puts extra stress on your feet, which can strain the plantar fascia. Suddenly increasing your activity level, especially activities that involve a lot of impact on the heels, can overload the plantar fascia and lead to inflammation. Shoes with poor arch support or worn-out soles can contribute to plantar fasciitis by not providing adequate support and shock absorption for your feet.
This might sound obvious, but reducing activities that aggravate the pain is crucial. Avoid exercises that put a lot of stress on your heels, like running or jumping. Opt for low-impact activities like swimming or cycling during the healing process. Apply ice packs to your heel for 15-20 minutes at a time, several times a day. Wrap the ice pack in a thin towel to prevent skin irritation. Regularly stretching your calves and plantar fascia can help improve flexibility and reduce tension in the tissues. Focus on gentle stretches that target these areas, holding each stretch for 20-30 seconds.
Also, invest in shoes with good arch support and a cushioned sole. Consider arch inserts or orthotics for additional support. Replace worn-out shoes that no longer provide adequate cushioning. Medications like ibuprofen or acetaminophen can help manage pain and inflammation. A physical therapist can design a personalized exercise program to improve flexibility, strengthen the muscles around your foot and ankle, and promote healing. They may also use techniques like ultrasound or massage therapy to reduce inflammation. Wearing a night splint while you sleep can help keep your plantar fascia stretched and prevent it from contracting during the night.
When to See a Doctor?
If you can't do what you love to do because your heels hurt OR your heel pain is severe, persists for more than a few weeks, or is accompanied by swelling, redness, or numbness, you may visit our website at aryafootandankle.com or call us at 602-309-8788 to book an appointment. We would love to help you identify the cause of your pain and recommend the best course of treatment, so you can get up and get moving! We are open on Saturdays, at lunchtime, and most weekdays.
As pictured above: We have an ultrasound in the office which helps with determining the quality of the plantar fascia bands and is also used for guidance for injections.
Tips for Relief RIGHT NOW!
Even if you suspect plantar fasciitis, there are steps you can take to find relief:
Could it be Something Else?
While plantar fasciitis is a common cause of heel pain, other possibilities exist:
