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Plantar fasciitis is a condition that happens to the plantar fascia or the thick band of tissue that runs from the heel bone to your toes. When this tendon starts to get inflamed and sore, it can cause a lot of pain throughout the whole foot, making it painful to walk and limiting your movement as well.
This condition can start slowly. Many patients may notice a bit of pain when they first get up in the morning or even some when they have walked or stood on their feet all day long. But if they do not take the proper precautions ahead of time, they could end up with plantar fasciitis that is so bad, it takes over their lives and makes it hard to move.
To help treat the issues with plantar fasciitis, it is often recommended that the patient understands some of the symptoms.
Ignoring these can lead to more damage to the foot and may lead you to take drastic measures to protect your feet. Let’s take a look at some of the symptoms of plantar fasciitis to help us recognize when there is a problem.
What are the Symptoms of Plantar Fasciitis?
While each patient will be a bit different when it comes to their symptoms of plantar fasciitis, there are a few symptoms that they can share in common. You may have one or two of these, though many of the symptoms may show up for you as well. Some of the symptoms you may notice with plantar fasciitis include:
Sharp Pain in the Morning is a Symptom of Plantar Fasciitis
When you have severe plantar fasciitis, you may notice that you have some sharp pain in the feet and lower body right away in the morning. You should notice this with the first few steps that you take when you get out of bed. The pain is going to be even worse if you tend to have the feet point down when you sleep because it shortens the calf muscle.
Since the muscles have gotten stiff during the night, you will notice that you can be in more pain when you first wake up. Usually, the pain will go away when you get up and start to move around during the day. However, it can get worse again if you end up standing or walking around too much during the day aggravating the problem.
Plantar Fasciitis Signs are Swelling in the Foot, Heel, and Arch
When there is any type of swelling in the foot, this is a sign that you need to take care of the foot and that something is aggravated. One of the symptoms of plantar fasciitis in particular is that there is some swelling in the foot, heel, or arch. Keep in mind that plantar fasciitis is inflammation in the plantar fasciitis, which goes from the heel to the toes.
This means it travels a long way across the foot and the inflammation can result in some swelling throughout the body. This is why you may see a good deal of swelling in the foot when you are dealing with plantar fasciitis, along with some of the pain.
Pain After Resting
When your foot is in pain and aching, it is normal to take a rest and put the feet up. This is a good thing to do because it helps with some of the blood flow that you need and will take some of that pressure off the heel and foot as well. But when you have plantar fasciitis, this rest, especially for a long time, can end up causing more pain too.
Heel pain right when you wake up in the morning is not the only time that the condition of plantar fasciitis is going to strike. Many patients can experience pain in the heel when they have been resting for a long time. You may find that sitting for half an hour or more can be enough to cause pain in the foot when you are standing again.
Movement Of The Foot
If you have been resting or just woke up and noticed some pain in the foot or the heel, you may find that a bit of moving around and stretching can make a difference. The movement is going to help the heel or foot pain decrease a bit compared to when you first decided to stand up.
The reason that this works for plantar fasciitis is that the movement will add a mild stretch to the calf and the plantar fasciitis. Moving around can loosen everything up so that you feel better. But if you do too much movement and do not take breaks to get the pressure off the plantar fascia, this pain and discomfort can come back again.
Tenderness in the Heel is a Plantar Fasciitis Indication
Sometimes you may not notice pain in the heel because you have a higher pain tolerance or the plantar fasciitis is just starting. But if you notice that the heel seems to be irritated or tender when you are active, then this can be a sign that you have plantar fasciitis as well.
When the heel hurts or is tender, it shows that the plantar fasciitis is starting to flair up. You need to get it checked out by your doctor to see whether this is a condition to worry about and to find the right treatment.
Stretches For Plantar Fasciitis
Plantar fasciitis, that nagging heel pain, can make even the simplest steps feel like an uphill battle. While treatments like custom orthotics can be a game-changer, incorporating regular stretches into your routine is another powerful tool for managing this condition. Here are a few key stretches that can help alleviate plantar fasciitis pain and promote healing:
Calf Stretch: Tight calf muscles can contribute to plantar fasciitis pain. This simple stretch targets these muscles and helps improve flexibility. Stand facing a wall with your hands flat on the wall at shoulder height. Step one leg back, keeping your heel flat on the floor and your front knee bent. Gently lean into the wall until you feel a stretch in your back calf. Hold for 30 seconds, then repeat on the other side.
Plantar Fascia Stretch: This stretch directly targets the inflamed tissue in your foot. Sit on the floor with your legs extended. Loop a towel around the ball of one foot and gently pull the toes back towards you, keeping your leg straight. You should feel a stretch along the arch of your foot. Hold for 30 seconds, then repeat on the other side.
Toe Stretch: Tightness in your toes can also contribute to plantar fasciitis pain. While seated, pull your big toe back gently with one hand, flexing your ankle upwards. Hold for 15 seconds, then repeat on all your toes.
Remember, consistency is key! Aim to perform these stretches several times a day, particularly in the morning and before bed. It's important to listen to your body and avoid any stretches that cause pain. If you experience any worsening of your symptoms, consult a healthcare professional.
By incorporating these stretches into your daily routine, you can experience significant relief from plantar fasciitis pain and improve the overall health and flexibility of your feet.
Bilt Labs Custom Orthotics
Plantar fasciitis, that familiar ache in your heel, can turn everyday activities into a chore. While there are various treatment options available, custom orthotics have emerged as a leader in managing and alleviating plantar fasciitis pain. Bilt Labs takes this approach a step further by offering custom orthotics specifically designed to target the root causes of your individual condition.
Here's how Bilt Labs custom orthotics can help you get back on your feet, pain-free:
Precision Support: Plantar fasciitis often arises from imbalances in your foot mechanics. Bilt Labs' custom orthotics go beyond generic arch support. They create a mold of your foot, ensuring a perfect fit that addresses your unique arch shape and pressure points. This targeted approach translates to optimal pressure redistribution, alleviating stress on the inflamed plantar fascia and promoting healing.
Biomechanical Correction: Improper foot mechanics, like inward rolling (pronation), can exacerbate plantar fasciitis. Bilt Labs can design your orthotics to address these imbalances. By incorporating features that gently correct your pronation, they help realign your feet and prevent excessive strain on the plantar fascia ligament.
Long-Lasting Comfort: Unlike generic inserts, Bilt Labs orthotics are crafted with high-quality materials that provide superior comfort and support throughout the day. This ensures consistent pain relief and helps prevent future flare-ups.
Bilt Labs' commitment to customization extends beyond impression kits. They offer orthotic options like "Active" for high-impact activities, catering to your specific needs and lifestyle. If you're battling plantar fasciitis, consulting a podiatrist is a wise first step. They can diagnose the cause of your pain and recommend a personalized treatment plan. Bilt Labs custom orthotics can be a powerful tool in your plantar fasciitis management toolbox, offering targeted pain relief, improved foot mechanics, and a quicker path to recovery.
Conclusion
While plantar fasciitis can be a frustrating condition, it's important to remember that it's treatable. If you're experiencing heel pain, particularly in the morning or after periods of inactivity, don't hesitate to reach out to a healthcare professional for diagnosis and treatment options. Early intervention and a combination of therapies, like stretching and custom orthotics, can help you get back to enjoying your daily activities pain-free. Take our free quiz today to find out which orthotic type is best for your feet.
Disclaimer: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any decisions about your health. If you have any questions about your health or are experiencing any medical problems, please contact your doctor or other healthcare provider immediately. Do not delay seeking medical attention based on the information provided in this article.
