Heel pain and foot injuries represent almost 15% of all foot issues, impacting over 2 million individuals annually. Although severity varies among patients, heel pain can significantly hinder your mobility.
Plantar fasciitis is a leading foot condition that causes pain. While our office often provides the quickest relief, there are several steps you can take at home to alleviate your symptoms and support your healing journey.
Michael Tran, DPM, and our AllCare Foot & Ankle Center team serve patients in Arlington and Dallas, Texas, who have plantar fasciitis. Our patients play a significant role in the healing process.
Plantar fasciitis occurs when the plantar fascia — a tough band of tissue running from the heel to the toes — becomes damaged, torn, or irritated.
The plantar fascia is crucial in absorbing shock and supporting the foot's natural arch, enabling activities like walking, jumping, and running.
Due to the stress it endures daily, the plantar fascia is prone to injury, inflammation, and intense pain. The defining symptom of plantar fasciitis is heel pain experienced with the first steps taken in the morning, as tissues tend to stiffen overnight.
While stretching often alleviates the initial pain, in severe cases, discomfort from plantar fasciitis can persist throughout the day.
Those most at risk for developing plantar fasciitis include:
If left untreated, plantar fasciitis can rapidly worsen, potentially resulting in pain in the knees, hips, feet, and back, as well as the development of bone spurs.
An experienced podiatrist such as Dr. Tran often plays a crucial role in alleviating plantar fasciitis, but by implementing these straightforward strategies, you can also actively contribute to your relief.
Occasionally, the most effective remedy for plantar fasciitis is simply to pause your usual activities. Until you recover entirely, we advise avoiding running, jumping, prolonged standing, and other activities that strain your feet.
During your rest period, apply hot and cold therapies and take non-prescription pain relievers to alleviate symptoms and minimize inflammation.
You don’t have to become completely inactive. We provide a stretching and strengthening regimen to help your feet recover more quickly.
Nothing is worse for your aching feet than cramming them into old, worn-out tennis shoes. What they truly need—now and every day—is support, cushioning, and enhanced shock absorption. So, visit your local shoe store and seek expert advice on choosing a suitable pair. A quality shoe should be firm through the midsole and not bend or twist. If it collapses in the middle, opt for a different option.
We’re not singling out tennis shoes here; ensure that every pair you own is worthy. We also recommend giving up high heels entirely (or at least reserving them for special occasions).
Your footwear should provide ample arch support, feature a broad toe box, and offer enough cushioning to mitigate some of the impact your feet endure.
An insert to stabilize the foot can help relieve pressure on the plantar fascia. It's important to prioritize support and stability over cushioning. Unfortunately, many off-the-shelf inserts tend to be too soft and lack stability, so it's better to select one that doesn't easily bend.
Some people may need a custom device due to ongoing pain or inadequate support. This is particularly useful for those participating in repetitive activities like sports. Additionally, individuals on their feet for most of the day often find custom orthotics to be much more beneficial and effective than over-the-counter options.
Dr. Tran is a recognized foot care specialist who helps hundreds of patients deal with and overcome plantar fasciitis. He may recommend some home exercises for you to perform each day to help strengthen your plantar fascia muscle, as well as other treatments.
One popular treatment he recommends for this condition is night splints. Your feet point downward while you sleep, relaxing the plantar fascia and allowing it to bind up. When you awake and stand up, your plantar fascia stretches and causes pain. Night splints keep our feet flexed throughout the night, helping alleviate morning pain.
Heel pain can severely disrupt your daily life, but it doesn’t have to when you partner with us at AllCare Foot & Ankle Center. For more information about plantar fasciitis or to begin treatment, contact our friendly team or use our online booking tool to schedule an appointment at our Arlington or Dallas locations today.
