A problem that many people have is the severe pain in their heels when they first get out of bed and step on the floor in the morning. This pain, which feels like a nail being driven into them, or like stepping on a piece of glass, subsides when they walk for a while. But when they get up again after a while, the pain comes back. Have you had this experience? So, we are going to talk about a very common health problem that is very important to you.
Simply put, what is Plantar Fasciitis?
This name may sound a bit complicated, but it's actually quite simple. Let's first look at the meaning of this name.
The "Plantar Fascia" is a thick, strong band of tissue that runs from the heel bone to the toes on the bottom of our feet. It is elastic, like a rubber band. It acts like the spring in a bow, helping to create and maintain the arch of our foot. The Plantar Fascia also acts as a shock absorber, absorbing the shock of our body weight when we walk, run, or jump.
Now the second part of the name, "-itis," means inflammation , which means swelling or inflammation.
Plantar Fasciitis is a condition where the plantar fascia we talked about becomes inflamed and painful. This is the most common cause of heel pain.
How does this pain feel? What are the symptoms?
The main and most obvious symptom of Plantar Fasciitis is heel pain. But this pain is not felt the same by everyone. It can vary depending on the time of day and the activities you do. Let's take a look at what these symptoms are.
| Characteristic / nature of pain | Description |
|---|---|
| Pain in the first few steps in the morning | This is the main symptom of this disease. The first few steps you take after getting out of bed in the morning are painful and unbearable. The reason is that this tissue contracts while we sleep. |
| Pain after rest | Even when I stand up after sitting for a while, like after getting out of the car, the pain still comes back, just like it did that morning. But when I walk a short distance, the pain gradually subsides. |
| Sharp, stabbing pain | Sharp pain can occur, especially when putting weight on the bottom of the heel. |
| Increased pain after exercise | While you may feel a little less pain while exercising, the pain may increase after you finish exercising. |
| Other features | You may also feel pain in the arch of your foot, slight swelling around your heel, and stiffness in the back of your foot and ankle. |
Why do we get Plantar Fasciitis? What are the risk factors?
When this band of tissue called the Plantar Fascia is subjected to excessive stress or strain, it can develop micro-tears. As our body tries to heal these, swelling and pain occur. There are several reasons for this.
Impacts on daily life and work
- Jobs that require standing all day: This risk is higher for people who stand for most of the day, such as teachers, factory workers, and security guards.
- Working on hard surfaces: Frequent walking or exercising on hard surfaces such as concrete floors, tiled floors.
- Inappropriate footwear: Wearing flat sandals with no support for the sole (in our language, "butta sandals"), heels, and worn-out shoes.
- Sudden increase in exercise: This condition can also occur when you suddenly increase the distance you run or the time you exercise.
- Walking barefoot at home: Frequently walking barefoot, especially on tile or cement floors.
Other conditions in the body
- Obesity: As body weight increases, the weight our feet bear with each step we take increases, putting excessive pressure on the Plantar Fascia.
- Foot shape: Some people have flat feet, while others have high arches. In both cases, the body's weight is not evenly distributed across the sole of the foot, which increases the risk of developing Plantar Fasciitis.
- Age: This condition is most common in people between the ages of 40 and 60.
How does the doctor diagnose this?
When you go to see a doctor, he will first ask you about your symptoms.
- When does the pain come?
- Where exactly does the foot hurt?
- What kinds of things make the pain worse or worse?
Then, your foot will be examined. The doctor will press on your heel and sole to check for any swelling or pain. In most cases, the condition can be diagnosed based on the information you provide and this physical examination.
However, only if the doctor suspects that there is another cause for the pain (for example, a fracture or nerve damage), he or she may order an X-ray , MRI , or ultrasound scan to confirm the cause.
What are the treatments for Plantar Fasciitis?
The good news is that more than 90% of people can make a full recovery with simple, non-surgical treatments. Treatment has two main goals. One is to reduce pain and swelling. The other is to identify and treat the underlying factors that caused the condition.
Things you can do at home first
- Rest: Avoid activities that cause pain (strenuous exercise, running, standing for long periods of time) for a while.
- Icing: This is a great treatment for pain and swelling. Freeze a water bottle, wrap it in a thin towel, and roll it over the sole of your foot. Do this for about 15-20 minutes twice a day.
- Wear good shoes: Wear shoes with good arch support and good cushioning. Make it a habit to wear a pair of slippers even indoors.
- Painkillers: Over-the-counter painkillers (NSAIDs) such as ibuprofen and naproxen can temporarily reduce pain and swelling. But remember, don't take these medications for more than 10 days without consulting your doctor.
- Stretching: Simple exercises that stretch the plantar fascia and calf muscles can provide great relief. Consult your doctor or physical therapist for advice on this.
Other treatments recommended by the doctor
If these simple treatments do not provide relief, your doctor may recommend other treatments.
- Orthotics or Shoe Inserts: Special soft inserts placed inside shoes can help reduce pressure on the soles of the feet. While some are readily available, sometimes you may need a custom-made insert made specifically for your foot.
- Walking Boot: In some cases, wearing a special boot (walking boot) may be recommended to reduce foot movement for a few weeks and give the tissue time to heal.
- Corticosteroid injections: If the pain and swelling are severe, a corticosteroid injection directly into the area of pain can provide quick relief.
- Other treatments: Apart from this, modern treatments such as Platelet Rich Plasma (PRP) injections and Extracorporeal Pulse Activation Technology (EPAT) are also now being used.
The important thing is that these treatments are often successful. It is very rare that you have to resort to surgery. So don't be afraid of it.
Are Plantar Fasciitis and Heel Spur the same thing?
This is a place where many people get confused. When you look at the X-ray of some people with Plantar Fasciitis, you can see a small, pointed growth on the heel bone. This is called a Heel Spur .
Simply put, when the Plantar Fascia is stretched for a long time, the body deposits new calcium and creates bone growth where it connects to the heel bone. But surprisingly, in most cases, the cause of the pain is not the Heel Spur, but the swelling in the Plantar Fascia. Most people with Heel Spurs do not have any pain.
Even if you have a heel spur, the main cause of the pain you are feeling is Plantar Fasciitis. Therefore, the treatment is for the Plantar Fasciitis, not the heel spur.
How can this situation be prevented from recurring?
After Plantar Fasciitis is cured, take care of these things to prevent it from coming back.
- Always wear good shoes. Get rid of worn-out, unsupportive shoes.
- Control your weight. Maintaining a healthy weight reduces the pressure on your feet.
- Stretch well before and after exercise, especially exercises that stretch the hamstrings and soles of the feet.
- Avoid walking barefoot on hard surfaces.
- Gradually increase exercise intensity. Don't suddenly exercise more than your body can handle.
If you have tried home treatment for about a week and the pain has not subsided, or if it is getting worse, definitely see a doctor. The sooner you start treatment, the shorter the recovery time.
Take-Home Message
- Plantar Fasciitis is a very common cause of heel pain. A sharp pain that is felt upon waking in the morning is a major symptom.
- The main causes of this are improper footwear, excess body weight, and excessive foot fatigue.
- Many people recover with home treatments such as rest, ice, wearing good shoes, and simple exercises.
- Don't ignore the pain. If it continues, the condition may worsen.
- Be sure to see a doctor to determine the exact cause of your pain and get a treatment plan that's right for you.
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