What is plantar fasciitis?
Plantar fasciitis is one of the most common causes of heel and lower foot pain. It is an inflammation of the plantar fascia, a broad and strong ligament that connects the toes to the heel, supporting the arch of the foot. These ligaments are essential for proper foot function, as they absorb impact during walking, running, and standing. When these ligaments become overloaded or irritated, inflammation occurs, causing pain, especially in the lower part of the heel.
Plantar fasciitis most often occurs in people who engage in activities that put a lot of stress on the foot, such as running or standing for long periods, as well as in those who have gait irregularities, excess body weight, or wear inappropriate footwear. The pain usually appears in the morning, right after waking up, when the first steps cause intense pain, but symptoms can worsen throughout the day with activity.
Why is it important to treat plantar fasciitis?
Treating plantar fasciitis is extremely important for several reasons:
Pain relief: Plantar fasciitis causes significant foot pain, which can make daily activities like walking, running, standing, or climbing stairs difficult. If left untreated, the pain can become chronic, causing further limitations in the patient’s life.
Prevention of chronic problems: If plantar fasciitis is not treated, the inflammation can become chronic, potentially leading to other issues such as the formation of calcaneal spurs (heel spurs) or damage to the tissues supporting the foot arch. This can create long-term difficulties and more serious complications.
Improvement of quality of life: Plantar fasciitis can greatly affect quality of life by making everyday activities harder and reducing physical activity. Treatment allows people to return to normal activities and reduces the stress caused by pain.
Prevention of other injuries: Because of foot pain, people with plantar fasciitis often change their walking pattern to avoid pain, which can lead to overloading other parts of the body such as the knees, hips, or lower back. Timely treatment can prevent these compensatory injuries.
Restoration of functionality: Ultimately, the goal of plantar fasciitis treatment is to restore full foot function and enable patients to return to their usual lives, whether in sports, physical activities, or daily tasks without pain.
Considering all these aspects, it is important to seek professional help as early as possible, because timely treatment can significantly shorten recovery time and prevent the development of more serious problems.
Causes of Plantar Fasciitis
Excess Body Weight
One of the main risk factors for developing plantar fasciitis is excess body weight. Extra kilograms put additional pressure on the feet, especially on the plantar fascia, which must absorb greater impact with every step. This increased stress can cause microdamage to the fascia, leading to inflammation and pain. People who are overweight or obese are more likely to develop this condition because their feet are under constant overload.
When weight is not regulated or maintained at an optimal level, the plantar fascia can gradually become overloaded, causing pain and inflammation. Therefore, maintaining a healthy body weight is important as a preventive measure against plantar fasciitis.
Improper Footwear
Footwear that does not provide adequate support for the foot can significantly contribute to the development of plantar fasciitis. Low-quality shoes, such as overly flat or uncomfortable shoes, as well as high heels, can cause improper weight distribution on the foot. This leads to overloading certain parts of the foot, particularly the plantar fascia.
Shoes that lack sufficient cushioning or do not support the foot arch can increase pressure on the fascia and cause injury. Additionally, wearing shoes that do not fit the foot’s anatomy can cause improper walking biomechanics, creating excessive pressure on the plantar fascia.
Repetitive Strain
Repetitive strain on the foot is one of the most common causes of plantar fasciitis, especially among athletes and people whose jobs require prolonged standing or walking. Daily activities that place heavy stress on the foot—such as running, jumping, or standing for long periods—can cause micro-injuries to the plantar ligament, leading to its damage and inflammation.
Sports like running, tennis, soccer, and basketball, which involve constant impact of the foot on hard surfaces, can cause repetitive strain that leads to plantar fasciitis. Likewise, people who work in jobs involving continuous standing or walking, such as salespeople, hairdressers, or waiters, have a higher risk of developing plantar fasciitis.
Other Risk Factors
In addition to the factors already mentioned, there are several other factors that can increase the risk of developing plantar fasciitis:
Age: Plantar fasciitis is more common in middle-aged and older adults because, with age, tissues weaken and foot flexibility decreases, increasing the risk of injury.
Lack of flexibility: Stiffness in the tendons and muscles, especially in the Achilles tendon and calves, can contribute to overloading the plantar fascia by making proper movement and weight distribution more difficult.
Gait or foot structure abnormalities: People with foot structural abnormalities, such as flat feet (fallen arches) or high arches, are also more prone to developing plantar fasciitis. Irregular foot biomechanics can lead to uneven stress on the plantar fascia, causing damage and inflammation.
Pregnancy: During pregnancy, a woman’s weight increases, which can put additional pressure on the feet and contribute to plantar fasciitis development. Hormonal changes during pregnancy can also affect ligaments and joints, increasing the risk of injury.
Tight tendons: People with shortened muscles and tendons in the legs (e.g., Achilles tendon) may have a higher risk of developing plantar fasciitis because these tendons cannot properly support the foot, causing abnormal walking biomechanics.
Understanding all these risk factors can help you recognize potential causes of plantar fasciitis and take steps to reduce the chances of developing this condition.
Symptoms of Plantar Fasciitis
Heel Pain
One of the most recognizable symptoms of plantar fasciitis is heel pain, which is usually sharp, stabbing, and worsens with the first step after a long period of rest. This pain occurs due to inflammation and micro-injuries in the plantar ligament, which connects the heel bone to the toes.
Heel pain is most intense in the morning, right after getting out of bed. This is when the fascia “stretches” after being relaxed during sleep, creating additional pressure on the injured fascia. As the day progresses and the person walks more, the pain often decreases but can return after prolonged standing or walking, as the plantar fascia becomes strained again.
Stiffness and Discomfort While Walking
Besides heel pain, many people with plantar fasciitis experience stiffness in the foot, especially in the morning or after long periods of inactivity. This stiffness can cause discomfort when walking and reduce mobility, as the plantar fascia is less flexible and relaxed.
As the day goes on, the stiffness may ease, but symptoms can worsen again if the person stands for long periods or puts heavy pressure on the foot, causing additional strain on the plantar fascia.
This stiffness can be especially problematic during activities that require standing or walking, such as long walks, running, or standing on one’s feet, which is why patients with plantar fasciitis often feel tired or uncomfortable after such activities.
Worsening of Symptoms After Prolonged Sitting or Sleeping
Plantar fasciitis symptoms often worsen after long periods of sitting or sleeping when the foot is in a passive position. During these rest periods, such as overnight sleep or extended sitting, the plantar fascia shortens and stiffens. When a person stands up and takes the first step, the fascia must stretch, which can cause intense pain and discomfort.
These symptoms are particularly noticeable in the morning because the foot receives no pressure during sleep, and when the person starts walking, the injured fascia undergoes sudden stretching. Although the pain usually subsides as the person moves, some patients may experience pain again after prolonged sitting or standing, as the fascia shortens and becomes injured again.
As a result, many people with plantar fasciitis feel relief during the day while active, but symptoms return as soon as they stop moving and relax again, negatively affecting daily activities and quality of life.
Treatment of Plantar Fasciitis at Fizio In Locco
Plantar fasciitis is a condition that can be successfully treated using various therapies. At the Fizio In Locco Physio and Aesthetic Center, our team of experts employs a comprehensive treatment approach that combines physical therapies, stretching and strengthening exercises, massages, and manual therapy to reduce symptoms, improve foot functionality, and accelerate the recovery process.
Physical Therapies
Electrotherapy Treatment
Electrotherapy uses electrical impulses to stimulate muscles and the nervous system, helping reduce pain and improve tissue function. This therapy is commonly applied for injury treatment, chronic pain relief, and muscle rehabilitation.
Magnetotherapy Treatment
Magnetotherapy utilizes a magnetic field to enhance circulation and stimulate tissue regeneration. At Fizio In Locco Center, we use this therapy to speed up tissue recovery, reduce pain, and alleviate inflammation in the foot. The magnetic field can improve blood flow to the affected area, promoting healing and pain relief.
Shockwave Therapy Treatment
Shockwave therapy employs high-intensity acoustic waves to relieve pain and stimulate tissue regeneration. It is frequently used for treating muscle, tendon, and joint injuries.
Therapeutic Ultrasound Treatment
Therapeutic ultrasound uses high-frequency sound waves to treat injuries and pain in muscles, tendons, and joints. It aids in improving circulation, reducing inflammation, and accelerating tissue healing.
Laser Therapy Treatment
Laser therapy utilizes low-intensity light (laser) to stimulate healing processes, reduce pain, and decrease inflammation. This therapy is often used to treat injuries, chronic pain, and to accelerate tissue regeneration.
Stretching and Strengthening Exercises
Stretching and strengthening exercises are key in treating plantar fasciitis because they help reduce tension in the plantar fascia tissue, improve flexibility, and strengthen the muscles supporting the foot and ankle. At Fizio In Locco Center, our therapists create individualized exercise plans tailored to each patient’s needs.
Plantar fascia stretching exercises
These exercises are designed to relieve tension in the plantar fascia tissue, which can significantly reduce pain. Patients are advised to regularly stretch the plantar fascia, especially in the morning when symptoms are most intense. Stretching exercises may include simple movements such as using a strap to stretch the foot or pulling the toes upward while seated, as well as calf stretches.
Foot and ankle muscle strengthening exercises
Strengthening the muscles of the foot—such as those controlling the arch—and the tendons supporting the ankle can help reduce stress on the plantar fascia. Our therapists use various strengthening techniques, including resistance and balance exercises, to improve foot stability and decrease overload. These exercises are also useful in preventing the recurrence of plantar fasciitis.
Massages and Manual Therapy
Massage and manual therapy are key aspects of treating plantar fasciitis at the Fizio and Aesthetic Center In Locco. Our therapists apply various types of massages and manipulation techniques to relieve pain, reduce muscle tension, and improve blood flow in the foot. Manual therapy may include techniques that focus on treating soft tissues, helping to decrease inflammation and pain.
Orthopedic aids
Orthopedic aids, such as appropriate insoles, orthoses, and crutches, can play a significant role in reducing pain and preventing further injuries. At the Fizio In Loco Center, our specialists help patients choose the right type of orthopedic aids tailored to their needs. Foot insoles can help reduce pressure on the plantar fascia, while orthoses can provide additional stability and decrease the load on the foot. Our team will guide you on the proper use of these aids, which will ease everyday movement and speed up recovery.
By combining these treatments, our goal is to help patients recover from plantar fasciitis as quickly as possible, reduce pain, improve mobility, and return to normal activities.
Recommendations for the Prevention of Plantar Fasciitis
Proper Footwear
One of the key factors in preventing plantar fasciitis is wearing appropriate footwear. Improper shoes can increase the risk of developing this condition because they may not provide adequate arch support or absorb shock during walking. Here are some tips for choosing the right footwear:
Comfort and support: Choose shoes that have good arch support and cushioned soles to reduce stress on the foot while walking or standing.
Avoid flat and hard soles: Shoes with flat or hard soles can increase pressure on the plantar fascia. It is recommended to wear footwear that offers some flexibility and shock absorption.
Pay attention to size and shape: Shoes should fit properly and conform to the shape of your foot. Shoes that are too tight or too loose can cause improper posture and increase foot strain.
Regular Stretching and Exercises
Maintaining flexibility and strength in the feet and calf muscles is important for preventing plantar fasciitis. Regular stretching and strengthening exercises can reduce tension in the plantar fascia tissue and improve its ability to handle daily stresses. Here are some key exercises:
Plantar fascia stretching: Stretching exercises, such as using a strap to stretch or simply pulling the foot upwards, can help maintain the flexibility of the plantar fascia and prevent it from tightening.
Strengthening foot and calf muscles: Exercises that strengthen the muscles supporting the foot and ankle can improve stability and balance, reducing the load on the plantar fascia. Recommended exercises include toe raises, resistance band exercises, or using balance balls.
Calf stretches: These exercises improve the flexibility of the calf muscles and tendons, which helps reduce pressure on the plantar fascia. Simple stretches, like leaning forward to stretch the front part of the foot while standing, are recommended.
Weight Management
Excess body weight can increase pressure on the feet, which may contribute to the development of plantar fasciitis. Weight control is essential for reducing stress on the foot and preventing injuries. Here are some tips for maintaining a healthy body weight:
Healthy diet: A balanced diet that includes fruits, vegetables, whole grains, and lean proteins can help you maintain a healthy weight and improve overall health.
Regular exercise: Besides foot-specific exercises, regular physical activity such as brisk walking, cycling, or swimming can help burn calories and maintain a healthy body mass.
Weight monitoring: Regularly tracking your body weight can help you recognize and respond to any changes that may lead to excessive strain on your feet.
Implementing these preventive measures can significantly reduce the risk of developing plantar fasciitis and help you maintain the health of your feet and legs. At Fizio In Loco Center, we provide advice and support to help you prevent this condition and live pain-free.