Do you have a “knife like” heel pain or sharp “bottom of foot” pain when you first stand up in the morning? And does your heel pain tend to subside once you move around a bit? Then you might have plantar fasciitis.
Plantar fasciitis is inflammation of your plantar fascia, a thick band of tissue that connects your heel bone to your toes on the bottom of your foot. It’s one of the most common causes of stabbing heel pain, especially in those who:
- are runners
- are pregnant
- have diabetes
- are overweight
- have tight Achilles tendon
- spend long duration on their feet
- are flat-footed or have high arches
- wear shoes with inadequate support
What causes the heel of plantar fasciitis are small tears as the result of excessive tension.
Aging creates a greater risk for this cause of pain in the heel. As you age, your fascia becomes less elastic, so it doesn’t stretch as readily. Thus, after age 40 some activities that were previously performed without pain may now cause you heel pain on that first step in the morning.
The pain caused by plantar fasciitis typically develops gradually and often only affects one heel. Also, because you may change the way you walk to compensate for your plantar fasciitis, you could initiate foot, knee, hip or back problems. So, you’ll need to treat it ASAP.
Initial treatment for pain in your heel caused by plantar fasciitis includes:
- if overweight, lose it
- don’t wear high heels
- replace worn out fitness footwear
- regularly perform heel stretching exercises
- if you stand or walk on hard floors, pad them
- stop fitness running or walking until pain eases up
- only wear shoes with good arch support & shock absorbency
- insert inexpensive arch supports to take tension off & help absorb shock
- apply ice for at least 15 minutes three times daily, especially after fitness activity
- take OTC pain relievers & anti-inflammatory ~ aspirin, acetaminophen, naproxen, ibuprofen
You may need to treat plantar fasciitis for several months before your heel gets better.
If pain fails to subside, your health care provider may suggest:
- wearing orthodics
- using night splints
- cortisone injections
- wearing a cast boot
- putting on a short leg cast
In rare cases, surgery may be necessary to release a tight inflamed fascia.
And bone spurs in your heel do not cause this heel pain.
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