Pain in Your Heel: Plantar Fasciitis

Chronic, stabbing heel pain isn’t something you have to live with. Yet for many, this sensation is how their day starts after waking up. This condition is called plantar fasciitis. It is caused by inflammation of a thick band of tissue, known as plantar fascia.

What it is

The plantar fascia is a connective band between your toes and heel bone. Its job is to provide some shock absorption while also supporting the arch of your feet. The wear and tear of daily use can cause inflammation—and stabbing pain.

Who’s at risk

Athletes, like long-distance runners and ballet dancers, as well as individuals who are overweight can experience symptoms. Additionally, people who spend lots of time on their feet, like teachers, nurses or factory workers, often suffer from plantar fasciitis.

What you can do

Chronic heel pain can be devastating for anyone, but especially for those who work on their feet. Fortunately, there are some ways to help treat it. Try to combine at-home treatment ideas with taking time off from strenuous or lengthy time on your feet.

Applying ice and taking anti-inflammatory medication, such as ibuprofen, can help ease the pain and inflammation.

Simple stretching

• Stand at about an arm’s length from a wall with your right foot behind your left
• Slowly and gently bend your left leg forward while keeping your right heel on the ground and your knee straight
  • Feel it stretch? Good!
• Now, hold for 15 to 30 seconds and release. Do this 3 times.
• Repeat on your left calf.

 

Have a seat. Use a frozen water bottle, ice-cold can, or foam roller to roll your foot backwards and forwards. Do it for one minute on each foot.

Big toe stretch: Cross one leg over the other. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.

 

More tips

• Try to always wear supportive shoes and avoid using worn-out sneakers
• Swimming and cycling are great low-impact exercises to do while you recover
• Maintain a healthy weight

 

Get help to manage your pain

Chronic pain shouldn’t hold your life hostage. See how FEP can help you manage pain in a way that works for you and your lifestyle. Click here to learn more.

 

Sources: 

https://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches#stretching

https://www.healthline.com/health/plantar-fasciitis#Nonsurgical-treatment-for-plantar-fasciitis

https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851