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8 Ways to Reduce and Manage Heel Pain Caused by Plantar Fasciitis
What is plantar fasciitis?
The plantar fascia is a tissue that bridges the bottom of the foot, connecting the heel to the toes. The plantar fascia helps support the arch and assists with shock absorption. Plantar fasciitis is a term that refers to heel pain most commonly at the connection between the heel bone and the plantar fascia. Repetitive stress can cause degenerative changes and microtears in the plantar fascia at this connection point.
What are common signs of plantar fasciitis?
- Pain on the sole of the heel
- Pain is worst with the first few steps in the morning, after periods of inactivity, and with prolonged standing
- Pain improves with activity
How to alleviate plantar fascia pain NOW
Plantar fasciitis can be a frustrating condition to manage because the recovery timeline is often around 12 months, and the symptoms may significantly impact activity. A few activity additions and adjustments may help with managing the symptoms during the recovery process.
1. Increase blood flow to the area by rolling it with a ball or performing self-massage for 1-2 minutes. More blood = more nutrients = better healing.
2. Stretch the calf and arch of the foot before activity and before getting out of bed. Aim for 2 sets of 30 seconds of any of the options shown.
3. Mobilize the medial plantar nerve, which runs in the vicinity of the heel bone-plantar fascia attachment and can become irritated with similar movement patterns as those that may contribute to plantar fasciitis. While sitting in a chair, tuck your chin to your chest and extend the leg straight. Pull the toes toward you and rotate the foot outward as shown. Do not hold this position but rather reverse the process to return to the starting position. Repeat 10 times.
4. If your sport/exercise aggravates symptoms (e.g. repetitive impact activities such as running, walking, volleyball, basketball), adjust to every other day instead of every day temporarily.
5. Minimize walking barefoot or in unsupportive shoes temporarily, especially over hard or uneven surfaces.
How to manage plantar fascia pain LONG TERM
Maintaining healthy, happy feet takes consistent effort. However, making the interventions below a regular part of your routine reduces the risk of recurring heel pain in the future. Aim for 3x/week.
1. Continue your favorite of the stretches shown above to maintain mobility in the calf and foot.
2. Build length and strength with plantar fascia heel raises. Use a towel roll or yoga mat to elevate the toes, then perform heel raises from the floor (beginner) or off a stair (more advanced). Start with both feet working together, then progress to rising with two feet and lowering on one foot, and finally progress to single leg heel raises. Try 3 sets of 10 reps. If that feels easy and comfortable but the next step is uncomfortable, hold a weight that makes 10 reps challenging.
3. Strengthen the tibialis posterior muscle, which helps to support the arch and control side-to-side foot motion with impact. Try standing on an incline, with the big toe on the downhill side, while holding the arch of your foot up with your muscles (not by rolling your ankle outward). If this feels easy, perform mini-single leg squats. Aim for 3 sets of 30-60 seconds.
Conclusion
- Plantar fasciitis refers to heel pain caused by degenerative changes of the plantar fascia where it connects to the heel bone.
- Plantar fasciitis most commonly occurs with repetitive impact activities.
- Use stretches, massage, and activity modification to alleviate plantar fascia pain in the short-term.
- Strengthen and mobilize the musculature in the lower leg and foot to hasten the recovery timeline and reduce the risk of recurrence.
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Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.
Disclaimer
The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are experiencing pain or any symptoms, please consult your healthcare provider promptly. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in our content.
