What is Plantar Fasciitis?
Plantar fasciitis is a common yet painful foot condition affecting millions of people every year. While its name implies an inflammatory condition, plantar fasciitis is caused by overuse, leading to micro-tears and degeneration of the plantar fascia—a thick band of tissue that connects the heel to the toes. This condition is especially prevalent among active individuals, such as runners (up to 17% are affected), and those who spend long hours on their feet, like healthcare workers and retail employees.1
The hallmark symptom is a sharp, stabbing pain in the heel, most noticeable in the morning or after long periods of inactivity. Early diagnosis and appropriate treatment are essential, as untreated plantar fasciitis can lead to chronic, disabling pain, impaired mobility, and a diminished quality of life.
Plantar Fasciitis: Causes and Risk Factors
Plantar fasciitis develops due to repetitive stress and strain on the plantar fascia, leading to small tears in the tissue, causing discomfort and sometimes disability. Several factors increase the likelihood of developing plantar fasciitis:
- Overuse: activities like running, dancing, or prolonged standing place excessive stress on the feet.
- Excessive pressure from weight: carrying extra weight with obesity or during pregnancy puts extra strain on the plantar fascia.
- Unsupportive footwear: shoes without proper arch support or cushioning exacerbate foot stress.
- Foot mechanics: flat feet, high arches, or abnormal walking patterns predispose individuals to this condition.
- Age: people between the ages of 45 and 64 are more likely to develop the condition2 as the plantar fascia tends to lose elasticity over time, increasing susceptibility to injury
- Sex: females are 2.5% more likely than men to develop plantar fasciitis.3
Recognizing the Symptoms of Plantar Fasciitis
The most common symptom of plantar fasciitis is sharp heel pain, that is especially common after rest, such as getting out of bed in the morning or standing up from sitting for a while. The pain typically improves with movement but often returns after standing or walking for long durations. About 50% of people with plantar fasciitis also have heel spurs.2 In some cases, there may be warmth or swelling around the heel, adding to the discomfort.
While mild cases of plantar fasciitis can often be managed with simple home treatments, it’s important to seek medical help if:
- Pain is severe enough to make walking difficult.
- Home treatment doesn’t provide relief within a few weeks.
- Pain progressively worsens rather than improves.
Treatment Options for Plantar Fasciitis
When treated early, most people experience symptom relief from plantar fasciitis within two to three months, and up to 75% of cases resolve completely within a year.2 Here are effective methods for managing the condition:
- Rest and ice: Avoid activities that worsen symptoms or exacerbate pain. Apply ice packs to the affected feet for 15 to 20 minutes to help alleviate pain.
- Footwear adjustments: Proper footwear is critical in managing plantar fasciitis. Wear shoes with cushioning and good arch support while avoiding high heels, flat shoes, or unsupportive sandals like flip-flops. Avoid walking barefoot, even while inside your home.
- NSAIDs: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can temporarily help relieve pain and reduce inflammation.
- Topical pain relief: Topical creams can provide targeted relief to soothe the painful area and aid healing. Heal + Rescue Plantar Relief Rub combines trusted remedy Epsom salt (Magnesium Sulfate) with soothing Arnica Montana to help relieve sore heels and arches.
- Physical Therapy: A physical therapist can guide you through specific exercises to stretch and strengthen the muscles supporting the foot and calf, helping speed recovery and prevent recurrence.
- When to consult a doctor: If home treatments do not provide sufficient relief, consult a healthcare provider.
Stretches and Exercises for Plantar Fasciitis
Simple plantar fasciitis stretches and exercises are easy to do and can help relieve symptoms when regularly incorporated into your routine. While a physical therapist can suggest stretches and exercises tailored to your personal needs, the ones below provide effective relief from symptoms in the comfort of your own home.
Morning Stretches
Stretching the plantar fascia and calf muscles first thing in the morning reduces stiffness and pain associated with plantar fasciitis. Do these simple plantar fasciitis stretches when you wake in the morning—and for extra relief, do them at midday and before bed, too.
- Towel stretch: Sit with one leg extended. Loop a towel around the ball of your foot and gently pull your toes toward you, stretching the plantar fascia. Hold for 15 to 30 seconds, then switch sides.
- Calf and Achilles tendon stretch: Stand facing a wall with one leg extended behind you, heel flat on the ground. Lean forward to stretch the calf and Achilles tendon. Hold for 15–30 seconds per leg.
- Foam rolling: Use a foam roller to gently massage the calf muscles and Achilles tendon as well as under the feet.
Strengthening Exercises
Strengthening the muscles in the foot can help stabilize and protect the plantar fascia. These activities aid in recovery and help you to stay fit while minimizing foot strain.
- Toe Curls: Pick up small objects like marbles using your toes.
- Resistance Band Exercises: Use resistance bands to flex and stretch your feet, while building strength.
- Low-Impact Activities: Swimming, cycling, or using an elliptical machine can maintain fitness without stressing the feet.
Exercises to Avoid
Avoid high-impact activities, such as running on hard surfaces, jumping, or sports that require quick directional changes, until the plantar fascia has healed.
Self-Care for Long-Term Relief
Proper self-care is essential for recovering from plantar fasciitis and preventing a recurrence of symptoms. Here are some key practices:
- Limit standing: avoid standing for prolonged periods, especially on hard surfaces.
- Maintain a healthy weight: reducing weight decreases strain on the plantar fascia.
- Use supportive shoes: invest in footwear that provides good arch support and cushioning.
- Daily stretches and strengthening: regular exercises help keep the plantar fascia flexible and strong.
- Massage therapy: A professional or self-administered massage can alleviate tension in the arch of the foot. Using a rub like Heal + Rescue Plantar Relief Rub will help alleviate soreness faster with soothing ingredients like Epsom salt and Arnica.
Common Mistakes to Avoid with Plantar Fasciitis
Certain habits and activities can worsen plantar fasciitis or delay healing. Avoid these activities when you have plantar fasciitis:
- Avoid high heels, flip-flops, or any shoes lacking arch support.
- Don’t ignore the pain—delaying treatment can lead to chronic issues, so it’s important to listen to your body and address discomfort promptly.
- Avoid high-impact physical activities without proper, supportive footwear designed for that activity, and until recovery from plantar fasciitis.
Takeaway
Plantar fasciitis is a common but manageable condition. Early diagnosis and a well-rounded approach to treatment, combining rest, stretching, supportive footwear, and topical pain relief creams such as Heal + Rescue Plantar Relief Rub, can alleviate symptoms, speed healing, and prevent long-term complications. If self-care measures don’t provide sufficient relief, consult a healthcare professional for a more personalized approach.
References
1. Rhim HC, Kwon J, Park J, Borg-Stein J, Tenforde AS. A systematic review of systematic reviews on the epidemiology, evaluation, and treatment of plantar fasciitis. Life. 2021;11(12):1287.
2. Buchanan BK, Sina RE, Kushner D. Plantar Fasciitis. StatPearls. Published online January 7, 2024. Accessed November 11, 2024.
3. Matsumoto Y, Ogihara N, Kosuge S, Hanawa H, Kokubun T, Kanemura N. Sex differences in the kinematics and kinetics of the foot and plantar aponeurosis during drop-jump. Scientific Reports 2023 13:1. 2023;13(1):1-15.
