Plantar Fasciitis Overview

What is Plantar Fasciitis?

Plantar Fasciitis is the inflammation and irritation of the plantar fascia. The plantar fascia is a thick fibrous band of tissue that extends from the heel to the toes and is a supportive platform for the arch of the foot. 'itis' means 'inflamed'. So plantar fasciitis is an inflammation of the plantar fascia.

What are the Symptoms of Plantar Fasciitis?

Someone with plantar fasciitis may have pain in their heel, pain through the arch, pain just behind the ball of their foot, or heel spurs. Often the bottom of the foot will hurt near where the heel and the arch meet. After a long rest or first thing in the morning many people feel the greatest pain from plantar fasciitis because the plantar fascia tightens up during rest periods then suddenly gets stretched when weight is put on it. During the day, the plantar fascia is stretched as you walk, so it doesn't tighten up as much and the pain from plantar fasciitis often decreases.

What Causes Plantar Fasciitis?

Low arches or flat feet affect the position of the plantar fascia and are a leading cause of plantar fasciitis. However, any excessive stretching of the plantar fascia can cause plantar fasciitis. This can include excessive pronation or supination which can cause micro tears and tension where the plantar fascia attaches to the heel. Pronation is when the heel bone angles inward and the arch collapses, often causing the legs to be ‘knock-kneed’. Supination on the other hand, is when an individual supports their weight primarily on the outside of their feet, sometimes appearing to be ‘bow-legged’. Either of these foot alignments can change the plantar fascia enough to cause plantar fasciitis.

Further causes of plantar fasciitis include:

• Having a high arch.
• Being overweight or pregnant.
• A sudden increase in your level of physical activity.
• Wearing footwear that does not fit correctly.

What Are Some Plantar Fasciitis Treatments?

The most effective long term plantar fasciitis treatment for true cases of plantar fasciitis is the use of arch supports or foot orthotics.  Many patients do well with targeted off-the-shelf orthotics, but some with more complicated feet will need to see a pedorthist or podiatrist for a custom made solution for their plantar fasciitis treatment.

If the cause for your plantar fasciitis is overpronation or flat feet, arch supports or foot orthotics will often have rearfoot support or posting and a longitudinal arch support which will work towards helping distribute the weight more evenly and keep the foot in a position that takes strain away from the plantar fascia and decreases the fasciitis. If high foot arches are causing your plantar fasciitis, arch supports / foot orthotics will cushion the heel and help absorb the shock and support the arch while working towards distributing your weight more evenly when walking.

Further treatment for plantar fasciitis may include stretching and strengthening exercises, heel cups to provide extra cushion, plantar fasciitis night splints, ice, and using the correct footwear. Physiotherapy modalities can also help control pain and inflammation.

What Can I Do to Help Prevent Plantar Fasciitis?

Your plantar fascia is stretched every time you take a step. To help reduce the stress placed on your foot it is important that you choose the correct footwear with adequate support and shock absorbing soles. Also, avoid running on hard or uneven ground, and work on losing any extra weight you may be carrying.

If you already have plantar fasciitis, your best option is to use arch supports or foot orthotic insoles.  

To see our recommended line of foot orthotics, Click Here: Arch Supports