Plantar Fasciitis, the Most Common Cause of Heel Pain and Its Solution
What is Plantar Fasciitis and How to Get Rid of It?
Every step should be comfortable and natural, but for many people, walking becomes a painful challenge. Plantar fasciitis, one of the most common causes of heel pain, affects millions of people worldwide. Although often encountered by runners, it can affect anyone—from people who are overweight to those who spend long hours on their feet. So how do you know if it's plantar fasciitis, and what can you do about it?
How to Recognize Plantar Fasciitis
Do you experience heel pain in the morning or after sitting for a long time? This is a typical symptom. The plantar fascia is a connective tissue connecting the heel bone to the toes, helping to maintain a functional arch of the foot. If it is overburdened or damaged, inflammation occurs, causing unpleasant pain. It most commonly appears after the first steps in the morning when the fascia is stiff but can worsen after long standing or strenuous physical activity.
A characteristic sign is also stabbing pain in the heel area, which can spread to the surrounding area. Unlike other types of foot pain, plantar fasciitis usually does not improve with movement—on the contrary, long walking or running can worsen the symptoms.
Why Does Plantar Fasciitis Occur?
There are several causes of plantar fasciitis, but it often involves a combination of factors. Poor footwear, overweight, or excessive foot strain can lead to overloading of the plantar fascia.
- Inappropriate footwear – Wearing shoes without sufficient arch support, such as ballet flats or shoes with hard soles, can overload the connective tissue.
- Long standing or walking – People who work standing up, such as teachers or healthcare workers, are more at risk than those who spend the day in an office.
- Overweight – Every additional kilogram means more stress on the foot arch.
- Intensive sports activity – Runners, dancers, or people who jump may have a higher risk of developing plantar fasciitis due to repeated tissue stress.
- Changes in movement – A sudden increase in physical activity, for example after a long break, can lead to fascia overload.
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How to Get Rid of Plantar Fasciitis?
The good news is that most people can get rid of plantar fasciitis without surgery. The key is a combination of proper footwear, stretching exercises, and lifestyle changes.
1. Change of Footwear
The first step is choosing the right footwear. Shoes with good arch support and cushioned soles can help significantly. If you have flat feet or a high arch, orthopedic insoles that reduce pressure on the plantar fascia might help.
2. Stretching and Strengthening
Exercises targeting the plantar fascia and calf muscles can help alleviate pain and prevent further problems. Simple exercises like stretching the Achilles tendon or rolling the foot on a tennis ball can relieve tension in the foot.
Example exercise:
- Stand facing a wall, place one foot back, and press the heel to the ground. Hold for 30 seconds and repeat three times on each foot.
- Sit down, extend your leg, and use a towel to pull your toes towards you, hold for 15 seconds.
3. Icing and Massages
If the pain is intense, icing the affected area can help. Using an ice pack for 15 minutes several times a day can reduce inflammation. Some people find relief in foot massages, such as rolling a frozen bottle under the foot.
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4. Reducing Overload
If you regularly run or engage in other intensive sports, it's good to occasionally reduce the load or incorporate other forms of exercise, such as swimming or cycling, which do not stress the heel as much as running.
5. When to See a Doctor?
If the pain persists for more than a few weeks or is so severe that it limits regular daily activities, it's advisable to see a specialist. The doctor may recommend physical therapy, wearing a night splint, or in extreme cases, even injection treatment.
A Story from Real Life
Many people think that foot pain is common and will go away over time. That's what Jana thought, who worked as a waitress. Every day she walked dozens of kilometers and mistakenly attributed the heel pain to fatigue. It wasn't until she couldn't stand on her foot in the morning without sharp pain that she began to address the situation. After changing her shoes, regular stretching, and icing, she gradually managed to reduce the pain. Today, she pays more attention to proper footwear and takes regular short breaks for stretching at work.
Prevention: How to Prevent Plantar Fasciitis?
The best treatment is prevention. If you are among the risk groups, such as being overweight, standing often, or playing sports, pay attention to quality footwear and regular stretching.
It's also important to listen to your body. If you feel early signs of pain, don't ignore them. Instead, try changing your footwear, reducing the load, and incorporating simple stretching exercises.
French doctor Jean-Martin Charcot once said: "Pain is a warning that something is wrong." And plantar fasciitis is one of those warnings that we should not overlook.
Timely care can make the difference between short-term discomfort and long-lasting chronic issues. Whether you're an athlete, someone with a demanding job, or just someone who wants to enjoy comfortable walking, paying attention to your foot health always pays off.
