Managing your Plantar Fasciitis in Day-to-Day Life

Your feet create a complex combination of stability, strength, and balance to move you from place to place and keep you upright while supporting your entire body weight. Unfortunately, pain in the heel can disrupt your daily routine. 

Plantar fasciitis is a common foot problem that causes heel pain, and people struggle with it for many reasons. 

However, plantar fasciitis is a treatable and manageable condition. To learn how, let’s explore it in detail.

If you live in the Lower Pacific Heights neighborhood of San Francisco or San Jose, California, and you are dealing with heel pain from plantar fasciitis or other problems, Dr. Andrew Harrison and our team can help. 

Facts about plantar fasciitis

The fibrous tissue (similar to a ligament) that runs under your foot from the heel to your toes is called the plantar fascia. It’s like an elastic band that supports your foot when walking. Unfortunately, damage to the tissue can lead to swelling and heel pain. It frequently happens in just one foot, but it’s possible to strike in both. Annually, over 2 million people deal with this illness, and 1 in 10 will have it at some point. 

Causes and symptoms

Overstretching the plantar fascia often leads to plantar fasciitis. Several factors can lead to that happening, including:

• Weight challenges 
• Long distance running
• Working jobs where you stay on your feet
• Wearing shoes without proper foot support 

Structural foot problems, such as high arches, flat feet, or tight Achilles tendons (the tissue that runs from the heel of your foot up to your calf muscles), also raise your risk. They frequently develop in people between the ages of 40 and 70.

You might experience dull or sharp foot pain if you have this foot condition. It is often worse in the morning or when you get up after sitting. Extended periods on your feet also cause flare-ups.

Management and treatment

Try these tips to improve your plantar fasciitis:

Rest

Reducing foot strain when you have plantar fasciitis is important for relieving and easing inflammation. Avoid activities that can increase the strain, such as dancing, running, jumping, and walking barefoot.

Ice

Using an ice pack or cold compress for 15 minutes numerous times daily can lower the pain and swelling associated with this condition. Avoid placing ice directly on the skin. Instead, wrap it in towels or other materials.

Exercises

Explore exercises for strengthening and stretching the muscles near the affected areas to improve stability and flexibility and promote healing. 

Orthotics

These inserts are placed into shoes to provide proper foot support. They are especially helpful for people with high arches or flat feet. Custom orthotics reduce the strain on the plantar fascia and make movement easier.

Pain relievers

Nonsteroidal anti-inflammatory medications can be prescribed or purchased over the counter, depending on the dosage. Also, consider cortisone injections if the pain persists.

Plantar fasciitis is a painful problem that can limit what you do on your feet. Fortunately, we can help. Make an appointment with Dr. Harrison and our team today to get the treatment you need for heel pain.