Painful Plantar fasciitis: From symptoms to solutions
What is plantar fasciitis?
According to the Mayo Clinic, plantar fasciitis is a pain in the heels and arches caused by tissue inflammation that spans from the back to the front of the foot.
Your feet talk
Your feet are the unsung heroes of your body—they carry your whole body. When your feet are distressed, you start limping, putting extra strain on your other leg. Over time, this imbalance can lead to problems in your other leg, spine, and knees.
Listen to your feet!
See a doctor if your feet hurt for more than three days!
What are some symptoms of plantar fasciitis?
- A stabbing Pain in the bottom of your feet when you wake up and put your feet on the floor for the first time.
- Painful heels.
- Painful heels, arches, or the side of your foot after a good walk.
- Your feet hurt no matter which shoes, sandals, or sneakers you wear.
- Pain can travel from the heel to the front of your foot.
- Being still for a long time, like sitting, can cause pain.
How can you diagnose plantar fasciitis?
The only way to properly diagnose it is to have an ultrasound, and I suggest that you do this on both feet, even if only one foot hurts.
Stretch your feet often! It helps alleviate plantar fasciitis pain. My experience with plantar fasciitis: Deciphering the discomfort
Last year, I began experiencing pain in my left foot. It was hard to pinpoint the location of my pain because it would sometimes affect my heel, other times the arch, and occasionally the front part of my foot.
One thing was sure: Every morning, when I got up and put my feet on the ground, I felt an excruciating pain on the bottom of my feet.
I often walk on the uneven sidewalks in Lisbon and enjoy hiking in Sintra, where the ground can be slippery and uneven. I thought my feet were tired of walking on bumpy grounds- so I began icing daily.
Icing your feet will alleviate the pain There were days when the pain was so stressful that I had to stay at home, and I iced my feet every hour and took anti-inflammatories, but nothing helped.
Other days, I could walk for a few hours, but the pain would return, and I would have to return home, ice my feet, and put them up. The icing didn’t make the pain disappear, but it alleviated the discomfort.
It took me a long time to go to a doctor because I believed this would pass- I thought the pain came from too much walking- a big mistake!
The sports physiotherapist
I finally gave in and made an appointment with a sports therapist. He did a few tests, asked me to stretch and twist my feet, and told me I had plantar fasciitis.
I was about to travel on a hiking trip to Brazil, and the sports therapists told me I should have at least one steroid injection before I left and a few physio sessions. I opted for the physio sessions because I heard the steroid injection was excruciating- I’m such a chicken!
The physio sessions did not help the pain—I almost canceled my trip but decided to go ahead with my plans. I went to the Chapada dos Veadeiros, one of the most beautiful areas in Brazil, and had a wonderful vacation. My feet hurt, but I managed!
When I returned to Portugal, I started a thorough investigation to learn more about what I had and how to treat it.
A more curious doctor suggested that I do an ultrasound, and voilà! I was diagnosed with plantar fasciitis.
The doctor told me to wear a shoe that elevates my heel, sent me to a physiotherapist, and suggested my treatments. He included a very painful one- shock waves-but after ten sessions, most of the pain went away.
What causes plantar fasciitis?
Did you gain weight recently? Weight may add stress to your feet.
High-arched soles or cavus feet may cause plantar fasciitis.
Flat feet.
Standing up for long hours (more than four or five hrs.)
Constant demanding and stressful exercises.
Plantar Fasciitis Treatments
Physiotherapy: shock waves, heat treatment, massage, and specific stretches.
Stretches: It’s essential to stretch your calves and your feet! Stretch your whole body after exercises.
Wear a night splint that keeps your foot stretched all night. (Not everyone will adapt to this!)
Wear proper custom-made insoles
Mayo Clinic also states that Ultrasonic tissue repair and surgery are possible treatments. Surgery would be a last resort.
Plantar Fasciitis and Pain Control.
- Ice will alleviate the pain temporarily.
- Stretch your calves and feet a few times a day.
- Use a vibrating ball- I got mine at Decathlon and take it everywhere now. It doesn’t cure anything, but my foot feels fantastic after ten minutes, and the pain is less acute.
- Steroid injections
About the massage ball:
I could not find this ball in the American Decathlon, but I added the Portuguese link so that you can find something similar near you.
What is the most important tip for plantar fasciitis?
Go to a doctor as soon as you have pain because they will perform necessary tests like an ultrasound and provide a proper diagnosis and treatment plan.
FAQ about Plantar Fasciitis
How do you know if you have plantar fasciitis?
The first symptom is painful feet when one gets out of bed or when one sits for a long time.
How do you diagnose plantar fasciitis?
You must do an ultrasound on the bottom of your feet.
What are the best treatments for plantar fasciitis?
Shock wave treatments, physical therapy, proper stretches, and massage.
What stretches help relieve plantar fasciitis issues?
Stretch your calves: Stand on the edge of the stairs or use a pilates roll and lower your heels to stretch your calves. Kneel on something soft like a rug and bend your feet so your body weight will help you stretch your feet.
How can you get immediate relief from plantar fasciitis?
Use a vibrating ball to help relax the nerves on your feet. If the pain is unbearable, take anti-inflammatory medication. Ice your feet. A steroid injection on the bottom of your feet may alleviate for a short time, but remember that it’s not a cure.
What kind of shoes should you wear?
Wear shoes that elevate your heel and support your feet. Some people prefer soft insoles to hard insoles, so you must try out different shoes. New Balance makes a sneaker with an insole called “Fresh Foam.” Those are my favorite shoes to walk around in for a long time.
I loved the Skechers, which elevated my heel! They are a great city sneaker.
Marguerite Beaty, Blogger, Photographer & Artist
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