It’s the most common form of heel pain, often referred to as an overuse injury, and it can make heading out for your walk uncomfortable, and prevent you from being as active as you’d like. This all-too-common pain is called plantar fasciitis, so what can we do about it? We talked to Andrew Warner, Doctor of Podiatric Medicine (DPM) at Village Podiatry Group llc for some helpful tips for prevention and treatment.
But first, what is plantar fasciitis and what causes it? Dr. Warner explains that the plantar fascial ligament is a tight band of tissue on the bottom of the foot which inserts into the heel. During walking or running, the ligament will pull on its insertion and can create an area of inflammation which can become painful. “This process can be started from wearing shoes which are worn out or from overtraining,” said Dr. Warner. “Other causes of plantar fasciitis include landing on an irregular surface while walking or running and biomechanical issues associated with a flat foot or high-arched foot.”
Since our feet are our best form of transportation, especially within a regular walking practice, we want to do what we can to prevent this heel pain. To do this, make sure you wear a good, supportive shoe. “Having the right shoe can help prevent plantar fasciitis by supporting the arch, improving biomechanical function, and preventing excessive pull on the plantar fascial ligament at the heel,” said Dr. Warner. Click here to read how to find your best walking shoe. You can also read about how to have the best walking form to ensure safe and effective walking here.
Another form of prevention of plantar fasciitis is stretching regularly, especially your calves. And as you progress in your activity and want to add more distance, increase your mileage slowly. Dr. Warner recommends focusing on about a 10% increase per week.
Plantar fasciitis symptoms typically start with heel pain when you first get up in the morning. After you walk around a few steps, the pain usually decreases to a point of being tolerable, but it can progress into more pain which interferes with your daily activities. When it progresses and lasts more than a few days to weeks, you might want to seek medical attention for some help.
If you get a diagnosis of plantar fasciitis, there are many treatments a podiatrist can provide to help you heal. “These treatments include orthotics, anti-inflammatory medication, cortisone injections, icing and physical therapy,” said Dr. Warner.
Whereas podiatrists can create custom orthotics for treatment, you can also look into over-the-counter products like Dr. Scholl’s® Plantar Fasciitis Pain Relief Sized to Fit Insoles or Dr. Scholl’s® Orthotics for Plantar Fasciitis. These insoles are designed to protect each part of your foot through the full range of your stride and reduce stress and strain on your lower body while you walk.
“Most plantar fasciitis will resolve through conservative measures, but in a worst-case scenario, surgical treatment is also available,” said Dr. Warner. “Another reason for seeking medical treatment is so the podiatrist can evaluate for other possible causes of the heel pain. These can include heel bursitis, nerve injury or entrapment, stress fractures of the heel, or gout.”
We rely on our feet to carry us through so much of our day, so take the time to make sure you are doing what’s best to prevent the pain of plantar fasciitis. It can be as simple as being fitted for the right walking shoe, taking a few extra moments to stretch before and after your walk, and maintaining a safe walking form. And when the pain gets to be too much, take the steps to find help so you can continue walking your way to better.
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