Plantar Fasciitis - What, Why, Where and How

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 this condition may have pain in their heel, pain through the arch, pain just behind the ball of their foot, heel spurs, or a variety of other issues. 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 because the plantar fascia tightens up during rest periods then suddenly gets stretched when weight is placed on it. During the day, the plantar fascia is stretched regularly as you walk, so it doesn't tighten up as much and the pain 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 or irritation of the plantar fascia can cause problems. This may 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 in a 'knock-kneed' position. 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 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 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.

If the cause of your fasciitis is overpronation or flat feet, arch supports or foot orthotics will often have rearfoot support or posting and a longitudinal arch support. This 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 contributing to your condition, 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 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.

Your best option for treatment is the use of arch supports (foot orthotics). There are a variety of different types available. Custom made arch supports are the most specific solution, but some off the shelf arch supports can be highly customized and are built specifically for plantar fasciitis.