Plantar Fasciitis
What is Plantar fasciitis?
Plantar fasciitis is a very common condition causing heel pain affecting 1 in 10 people in their lifetime and associated with 8% of running injuries. It is also common among those who are less active, affecting all ages and backgrounds.
This condition can have a profound impact on quality of life, causing significant discomfort and limited mobility. The good news is that the condition is very rarely serious, the prognosis is good and there are things that you can do to set yourself up for a successful recovery.
It is caused by irritation of the ‘plantar fascia’ ligament. This strong ligament connects the heel to the ball of the foot and plays a vital role in supporting the arch of your foot – taking the strain when you stand, walk or run.
Symptoms of plantar fasciitis may include:
The hallmark symptom of plantar fasciitis is heel pain, particularly during the first steps in a morning or after rest.
- Pain or tenderness in the heel or arch of the foot.
- Pain described as sharp, aching and/or burning.
- Pain may initially ease with exercise.
- Pain with sudden stretching of the sole of the foot. This could include going up on your toes or upstairs
- Prolonged weight bearing or walking may bring pain later in the day.
- Firm pressure may find a very tender spot on the inside part of the heel.
Factors that may play a role in the development of plantar fasciitis include:
- Unsupportive footwear..
- Being overweight.
- Flat foot posture or high arches.
- Tight calf muscles, plantar fascia or stiff ankles.
- Certain health conditions such as diabetes and high cholesterol.
- Smoking.
- Plantar heel pain can be triggered by life changes, including periods of stress, illness or feeling run down.
- Being on your feet for longer than 8 hours a day.
If you are very active it can also be due to sudden stretching or overuse of the sole of the foot such as when sprinting, jumping and landing on hard surfaces or after increasing running distance or intensity.
Sedentary and inactive lifestyles increase the risk of developing pain and can also delay your recovery. Being active for 30 minutes in your day can make a big difference in your overall health and improve your pain.
3 facts about plantar fasciitis
Heel spurs are a common occurrence and very rarely cause symptoms. Many people can believe that a spur is the cause of their heel pain, this is generally not the case.
Pain can be worrying; it can make you feel the need to stop or avoid your normal activities. Although this is understandable, evidence shows that prolonged rest will only hinder recovery in the long run. Engaging with strengthening and general exercise gradually and frequently reduces the symptoms and increases the tolerance of the plantar fascia to load over time.
It is ok for it to be sore during exercise as you are training a sore area. Pain is not always a sign of damage. It’s recommended that you find a level of activity which you can do on a regular basis. If pain increases so much that you cannot repeat your activity the next day, you may benefit from scaling back then building back up again.
You might be seeing improvements but wondering why it is still painful in the morning, this is normal, it is likely the last symptom to go.
Call 999 or go to A&E if:
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- Your ankle or foot that has changed shape or is at an odd angle.
- You heard a snap, grinding or popping noise at the time of injury.
- You are not able to walk.
- Your calf is red, hot, tight and/or swollen which may also be tender to touch.
- you have foot pain and feel generally unwell and have a high temperature or feel hot and shivery.