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Plantar fasciitis is one of the most common causes of foot pain, especially in the heel. It can make each step feel like you’re walking on nails, but understanding what causes it and how to treat it can help bring relief. In this blog, we’ll cover what plantar fasciitis is, what it feels like, and some steps you can take to address it.
What Causes Plantar Fasciitis?
Plantar fasciitis is often related to issues with the medial arch of your foot, the arch that you can see when you look at the inside of your foot. When this arch collapses or flattens out, it puts more strain on the plantar fascia, the thick band of tissue that runs from your heel to the ball of your foot. This strain leads to small tears and irritation, which is what causes the pain associated with plantar fasciitis.
Here are a few reasons why your arch might collapse or become strained:
- Footwear Changes: Switching to shoes that are less supportive, like flip-flops or old, worn-out sneakers, can aggravate your arch and plantar fascia.
- Genetic Factors: Some people are simply born with foot structures that put them at higher risk of developing plantar fasciitis. If you have naturally flat feet or high arches, you might be more likely to experience this condition.
- Sudden Activity Changes: Going from a sedentary lifestyle to being on your feet all day can also trigger plantar fasciitis, especially if your feet aren’t used to supporting that much weight or movement.
What Does Plantar Fasciitis Feel Like?
The pain from plantar fasciitis typically starts in the heel and can radiate into the arch of your foot. It’s usually worse in the morning when you first step out of bed or after sitting for a while.The pain can range from a dull ache to a sharp, stabbing sensation that makes walking uncomfortable or even unbearable.Patients who have plantar fasciitis will often find they get relief when they wear shoes right when they get out of bed.
Some people also feel pain in the ball of their foot, though this is less common. What Can You Do About It?
Fortunately, there are several steps you can take to ease the pain and help your foot heal:
- Rest and Reduce Aggravating Activities: Avoid activities that put a lot of pressure on your feet, like running or prolonged standing. Give your feet time to recover.
- Footwear Support: Switch to shoes with better arch support and cushioning. Orthotics or over-the-counter arch supports can help relieve the strain on your plantar fascia.
- Stretching and Strengthening: Exercises that stretch your calf muscles and strengthen your foot can help reduce the tension in the plantar fascia. Try stretching your calf muscles by leaning against a wall with one foot behind the other, or use a towel to stretch your foot by pulling the ends toward you while sitting.
- Ice and Anti-Inflammatories: Applying ice to your heel and arch can reduce inflammation and pain. Over-the-counter anti-inflammatory medications, like ibuprofen, can also provide temporary relief.
- Gradually Increase Activity: Once the pain starts to ease, don’t rush back into full activity. Gradually increase your walking or exercise routine while continuing to wear supportive footwear.
Final Thoughts
Plantar fasciitis can be frustrating, but with the right care and attention, most people find relief. By supporting your arches, stretching, and easing back into activity, you can help your foot heal and reduce the chance of it returning. If your pain doesn’t improve, consider seeing a healthcare provider for further evaluation and treatment options.
Take care of your feet—they support you every day!
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