Plantar fasciitis is one of the most common causes of heel pain. It is an inflammation of a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes (plantar fascia).
Plantar fasciitis is most commonly caused by:
This can overload the plantar fascia, the connective tissue that runs from the heel to the base of the toes. The plantar fascia may look like a series of fat rubber bands, but it’s made of collagen, a rigid protein that’s not very stretchy.
The stress of overuse, overpronation, or overused shoes can rip tiny tears in them, causing pain and inflammation, a.k.a. plantar fasciitis.
Plantar fasciitis sufferers feel a sharp stab or deep ache in the middle of the heel or along the arch. Another sign is the morning hobble from the foot trying to heal itself in a contracted position overnight. Taking that first step causes sudden strain on the bottom of the foot. The pain can recur after long spells of sitting, but it tends to fade during a run, once the area is warmed up.
Plantar fasciitis tends to strike those who overtrain, neglect to stretch their calf muscles, or overdo hill work and speedwork.
Plantar fasciitis can also be caused by biomechanical flaws including:
Plantar fasciitis is diagnosed based on your medical history and physical examination. During the exam, your doctor will check for areas of tenderness in your foot. The location of your pain can help determine its cause.
Usually, no tests are necessary. Your doctor might suggest an X-ray or magnetic resonance imaging (MRI) to make sure another problem, such as a stress fracture, is not causing you pain.
Sometimes an X-ray shows a piece of bone sticking out (spur) from the heel bone. In the past, these bone spurs were often blamed for heel pain and removed surgically. But many people who have bone spurs on their heels have no heel pain.
At the first sign of soreness, start doing the following:
What you wear on your feet when you’re not running makes a difference. Arch support is key, and walking around barefoot or in flimsy shoes can delay recovery.
If pain is present for more than three weeks, see a sports podiatrist.
Treatments such as:
Anti-inflammatories decrease symptoms significantly in about 95 percent of sufferers within six weeks. For more stubborn cases, physical therapy may be prescribed; six months of chronic pain may benefit from shock-wave therapy, an FDA-approved plantar fasciitis treatment.
While it’s typical to experience pain in just one foot, massage and stretch both feet. Do it first thing in the morning, and three times during the day.
Plantar fasciitis can be a nagging problem, which gets worse and more difficult to treat the longer it is present.
To prevent plantar fasciitis, try this: