Dealing with persistent, sharp pain near your arch or heel? It could be a condition called plantar fasciitis. Learn what symptoms are involved, as well as the available treatment options.

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What Is Plantar Fasciitis?

Plantar fasciitis is a podiatric condition caused by inflammation of the tissue (known as the plantar fascia) running along the bottom of your foot. This thick band of tissue connects the heel bone at the back of your foot to the toe bones up front. Any irritation of this essential tissue can be debilitating.

 What Are the Symptoms of Plantar Fasciitis?

Plantar fasciitis typically causes discomfort, ranging from a dull ache to a sharp, stabbing pain in the heel or arch of your foot. Here are a few other symptoms you should watch for:

• Foot tenderness or swelling
• Increased pain after inactivity (such as prolonged sitting at school or work)
• Increased pain during your first steps in the morning (often when you first get up out of bed)
• Burning or tingling
• Inability to flex your foot upward without pain

What Activities Cause Plantar Fasciitis?

Exercise-Induced Plantar Fasciitis

A wide range of activities may contribute to plantar fasciitis. More specifically, the following exercises and hobbies may put repetitive stress on your feet, leading to inflammation:

• Running
• Hiking
• Dancing

A sudden change in activity levels may also contribute. Irritation of the plantar fascia is more common in individuals who recently began a new or more intense exercise routine.

Other Causes of Plantar Fasciitis

There are also some lifestyle factors and anatomical predispositions that increase your risk of plantar fasciitis. These include:

• Being overweight: Individuals carrying extra weight may put more pressure on their feet and plantar fascia during day-to-day activities, making it more likely for them to develop this condition.
• High arches or flat feet: Either an improperly flat or elevated arch puts unnecessary stress on your foot muscles, including the plantar fascia.
• Tight calves: Overly tight calf muscles or Achilles tendons reduce your foot flexibility, leading to painfully taut plantar fascia.
• Age: Unfortunately, plantar fasciitis is most common in people between 40 and 60 years old. This is because our foot tissue naturally loses some flexibility as we age.

It’s important to note that the presence of any of these conditions does not mean you will develop plantar fasciitis. However, being aware of these risk factors may help you take preemptive steps to maintain your foot health. Read on for more advice about preventing this painful condition.

Can I Prevent Plantar Fasciitis?

Though there isn’t a surefire way to avoid plantar fasciitis, here are some simple ways you can maintain your foot’s health and flexibility, reducing your risk:

• Regular stretching and flexibility training: Develop a stretching routine where you flex and lengthen both your plantar fascia and calf muscles. It’s especially important to stretch before and after any activities that put stress on your feet, like running or prolonged walking.
• Proper footwear and support: Make sure to wear high-quality shoes, particularly if you’re exercising or standing for long periods of time. If you struggle with flat feet or high arches, consider purchasing orthotics or shoe inserts for better support.
• Ramp up activity progressively: Avoid diving into a new, extreme exercise regimen, especially if your lifestyle was previously sedentary. Begin with low-impact activities like cycling, gentle walking or cycling before engaging in more intense cardio.
• Weight management: Maintaining a healthy body weight. Please link the section in red brackets to our BMI calculator is important for your overall wellness, including your podiatric health.
  

What Treatments Are Available for Plantar Fasciitis in El Paso?

If you suspect you’re dealing with plantar fasciitis, don’t delay treatment. Our experienced podiatric specialists and physical therapists are here to get you back on your feet as soon as possible. Depending on your unique situation, your healthcare provider may recommend one of the following treatment options:

• Personalized stretching and strengthening exercises: A podiatric specialist or physical therapist can recommend specific stretches focused on your plantar fascia and calf muscles. They may also recommend more strength-focused exercises to improve the stability of your feet and ankles.
• Activity level modifications: Your doctor will likely recommend you avoid activities like prolonged standing or long-distance running while your plantar fascia heals.
• Massage, joint mobilization or dry needling: Particular physical therapy treatments. Please link the section in red brackets to our Physical Therapy page: like these may be employed depending on the severity of your condition.
• Pain relief medicine or injections: Your doctor may recommend ibuprofen or other nonsteroidal anti-inflammatory drugs to address the pain. If these medicines don’t bring adequate relief, your provider may use corticosteroid injections sparingly.
• Surgery: In extreme cases, your podiatric specialist might recommend surgery to release an extremely tight plantar fascia. However, your doctor will prioritize the less invasive methods above first.
  

Connect With an Orthopedic Specialist

At Providence Medical Partners, our podiatrists, orthopedists and physical therapists build treatment plans around you and your unique lifestyle.

Book an appointment with one of our providers below.