Updated March 2nd 2022
Introduction
Plantar fasciitis, seems like a fancy word, right? Now how might I pronounce that? “pLaNTar faScIItis”, “PlANtaR FAsciiTIS”, “PLaNtAr, FAsCiItIS”? All valiant efforts but if you really must know it is (PLAN-tur fas-e-I-tis). Does this pronunciation even matter? Nah! We all know what you are talking about, and by “we” I mean your friendly neighborhood physical therapists. Plantar fasciitis can be an absolute nightmare, but is much more common than you think. The truth is 1 out of 10 people in the United States experience pain along the bottom of the foot (1). So don’t worry, you’re not alone! I will be breaking down in simple terms what this fancy word means and your options for dealing with this annoying foot pain.
The Basics
So let's first dive right into the word “plantar fasciitis” and what it truly means. Are you ready for the fancy definition? Plantar fasciitis is the result of collagen degeneration of the plantar fascia at the origin, the calcaneal tuberosity of the heel, and the surrounding perifascial structures (2). I almost fell asleep typing that out. The truth is you don’t need to worry about that long definition. Leave the big words to us and just worry about what’s important to relieve your foot pain. So let me break down that confusing definition. Essentially, plantar fasciitis is inflammation of the thick band of tissue within the foot that connects the heel bone to your toes (3).
Brief, BRIEF Anatomy
So you have a foot, within that foot you have toes, on the opposite side of the toes you have a heel. Not so bad yet, right? So in between those toes and heels, things get quite complicated. The foot holds many vital structures that are essential for walking, stairs, standing up, jumping, cutting, sprinting; the list goes on and on. Since there are so many crucial structures in the foot, it is extremely important for those structures to be protected. That’s where the plantar fascia comes in. As seen in the picture above, the plantar fascia is that thick structure shown in blue that is made up of fibrous connective tissue (2). Its job is to protect all structures that span from the toes to the heel. That's quite a weight on your shoulders if you ask me.
Common Signs and Symptoms
Stabbing pain with first steps in the morning
Pain in the arch of the foot
Pain with standing after sitting for a prolonged period of time
Pain with walking barefoot
Relief in symptoms after prolonged walking
What Causes it?
There can be many factors that contribute to plantar fasciitis but here are some of the most common:
Participating in activity of high impact on the foot (running, jumping, sprinting)
Having a high arch in the foot or flat feet
Obesity
Transitioning to high level activities after a period of inactivity
Working on hard surfaces
Exercising without stretching before
Tightness of the muscles in the calves
As I mentioned before YOU ARE NOT ALONE. 10% of Americans experience pain at the bottom of their foot (1). The population of America is 329.5 million (4), that means that 32.5 million people are dealing with foot pain!! Repeat after me THIRTY-TWO-POINT-FIVE-MILLION. That's a lot of pain! So my point is there must be something that can be done with such a common problem.
So, What Can Be Done?
There are several series of exercises that can help alleviate discomfort and tackle the issues related to plantar fasciitis. The following exercises are what I have found and was research has shown to be most helpful:
If you are beyond the point of pain and are looking to strengthen you ankle and foot, check out the following video:
Conclusion
Overall, it is safe to say that plantar fasciitis is a very common issue that causes millions of individuals to have foot pain. Though I have seen success with the exercises I have provided within the article, it is also important to seek the proper healthcare provider if pain persists. Please feel free to contact us with any questions or concerns.
References
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