What is plantar fasciitis, causes, symptoms and how to treat it properly?
If you are suffering from niggling pains in your arches then you maybe suffering from a common foot injury called plantar fasciitis. Plantar fasciitis is one of the most common running injuries around. Depending upon the severity of this foot injury it can cause mild to extreme pain in the arches, heels and soles of your feet.
Plantar fasciitis (also commonly referred to as Jogger’s Heel) is the inflammation of the plantar fascia. This ligament found in your foot stretches across your sole making up the arch of your foot. The plantar fascia is one of the most important ligaments in your feet helping to support your feet and propel you forward during the gait cycle. Plantar fasciitis is considered the most common cause of heel pain and it is estimated that between 4% and 7% of people who suffer from heel pain at any given time that 80% of those suffering is due to this foot injury. It is also estimated that approximately 10% individuals will suffer from this condition at some point during their lifetime. Plantar fasciitis is even more wide-spread amongst runners and athletes. Furthermore, individuals who are obese or individuals that wear shoes with poor support have also an increased risk of developing plantar fasciitis.
You will find various distinct causes that may trigger this particular injury. Amongst the most common causes are obesity, persistent standing over a prolonged period of time, and foot function and biomechanical problems such as over-pronation. These causes place plantar fascia under immense pressure and strain leading it to become damage and inflamed.
What is plantar fasciitis?
Plantar fasciitis is thickening of the plantar fascia ligaments. The plantar fascia is a strong and stretchy a band of tissue spanning the sole of the foot that attaches your heel bone to your toes. The plantar fascia is vital for your foot to function properly when you walk as it is needed to shift weight to your foot and propel you forward during the gait cycle. Your plantar fascia also and acts as a kind of shock absorber to the foot stopping shock from damaging your feet when you walk. Sometimes plantar fasciitis can be confused with having a heel spur which is a painful small bony growth on the side of the heel. An easy way to see if you have plantar fasciitis or a heel spur/stress fracture is usually to walk on your toes: Pain associated with heel spurs and fractures often is relieved when walking on your tip toes, whilst plantar fasciitis pain will usuualy get worse when walking on your tip toes.
Continual small injuries to the plantar fascia are believed to be the root cause of plantar fasciitis. Your plantar fascia is designed to act a bit like a shock-absorbing bowstring, which supports the arch of your foot whilst you walk. However, if pressure and stress on that bowstring become too much the plantar fascia can become damaged as a result. Due to this reason this foot injury is more common in sports that involve a lot of running, dancing or jumping. Even though overuse is the trigger of plantar fasciitis, there are still various other things that can increase your chances of developing plantar fasciitis these include biomechanical imbalances such as over-pronation, a high arched foot, tight calf muscles, wearing poorly fitted shoes, being overweight or sustaining an injury to the foot. If the injury is not treated properly it can develop into plantar fasciosis, a chronic degeneration of the tendon and can cause permanent damage to the foot.
There are various risk factors that can make you more prone to developing this foot injury.
- As we age the plantar fascia in our feet can weaken leaving it more suceptible to overuse and damage.
- You’re are also at a greater risk of getting plantar fasciitis if you are overweight. This is because of the higher level of pressure that is exerted onto your plantar fascia ligaments because of your weight.
- If you play sports that cause abnormal stress on your feet or heel bone you also run the risk of damaging the plantar fascia and getting this painful injury. Furthermore, athletes that have tight calf muscles or a stiff ankle from an earlier ankle sprain which can, in turn, restricts ankle movement such as Running, dancing, and aerobics are more prone to over stretching and damaging the plantar fascia.
- Wearing shoes that are worn, do not have proper arch support and cushioning can increase your chances of developing this injury.
- Poor foot function can also be blamed. Having flat feet, high arches or even developing an abnormal gait such as overpronation can impact the way weight is shifted when you walk placing the plantar fascia under extra strain that it is not designed to cope with.
- Having a job that requires you to be on your feet all day. Factory workers, teachers, and other individual’s that spend most of their working day walking or standing on hard surfaces are at higher risk of damaging their plantar fascia and developing plantar fasciitis.
Plantar fasciitis commonly causes a sharp stabbing sensation underneath the foot near the heel. Pain is a generally worse first thing in the morning. When you get up and move more, pain usually subsides but can come back after long periods of being on your feet or after prolonged rest. If you have plantar fasciitis you may have tenderness under the sole of the foot and on the inside of the heel when touching the heel.
- Minimizing pain and inflammation in your feet should be the first priority when you are treating this foot injury. One way that you can do this is by using the PRICE protocol. PRICE stands for protection, rest, ice, compression and elevation is very helpful to help to reduce pain and inflammation in your feet.
- Secondly you should focus on getting rid of any of underlying causes that triggered your plantar fasciitis. To do this make sure that you are wearing correct footwear, have fitted orthotic shoe inserts into your shoes, and that you do regular foot stretching exercises.
- It might sound obvious but rest is is always best when it comes to treating plantar fasciitis. You should make sure to avoid walking barefoot or in very flat shoes as well.
- Make sure that you are wearing the correct type of shoes- It’s essential that your running shoes give your feet the right amount of shock absorption and the right level of support that your particular foot type requires.
- You should also try to protect the foot by making sure that you wear well fitted and comfortable shoes or trainers. You should avoid hard or flat soled shoes are not a good for your feet, as these types of shoes will typically make your symptoms worse.
- Research has proven that doing regular stretching exercises can help. Stretching the sole of your foot, combined with exercising and strengthening your legs (specifically the calf and Achilles tendon), minimizes tissue adhesion, improves your foot function, and helps improve the range of motion in your feet. This in turn can help with your recovery and ease your foot pain.
How insoles can work to treat plantar fasciitis
When treating this foot injury it is important to try to improve the way that you walk. Improving the function of your feet and eliminating pronation problems can have a positive impact on your whole body. Recent studies have demonstrated that various foot injuries as well as other physiological complaints that can occur throughout the body such as heel pain, knee pain, and lower back pain can be eased by improving your foot function. Wearing arch support insoles is an easy and quick way to do this.
Arch support insoles help to realign your feet into a natural position and use compression technology to help correct gait and prevent biomechanical and functional problems from damaging your feet. Wearing arch support insoles can also help to provide your feet with protection and stop the build up of pressure underneath your heel from damaging your feet enabling your foot to recover and heal itself.
Arch support insoles frequently asked questions:
I have flat feet will these insoles help me?
If you have flat feet or fallen arches wearing arch support insoles can help to protect your feet from common foot injuries often linked to having flat feet. Having flat can also leave your feet more susceptible to common biomechanical imbalances such as over pronation and supination, arch support insoles are designed to prevent your feet from pronating excessively during the gait cycle.
Can these insoles get rid of knee pain?
Knee pain can be caused by a number of different causes. When you walk and your foot strikes the ground shock can be generated which can resonate upwards into your lower limbs. Overtime this shock can cause damage to the tendon6 that make up your knee causing a common knee injury called knee tendinitis. Knee tendinitis can cause mild to severe knee pain which can worsen if not treated correctly and the tendons continue to get damaged. Our arch support insoles are made using medical grade shock absorbing materials which help to deplete shock generated when you foot hits the ground. This helps to protect your knee allowing the tendons in your knee to recover, easing knee pain as a result.
Knee pain can also be caused by biomechanical imbalances in your feet such as leg length discrepanciesr excessive pronation which can cause unnatural load and strain on the knee joint. Arch support insoles are designed to help correct biomechanical imbalances in your feet and in doing so help ease your knee pain.
How long do arch support insoles last?
Arch support insoles do not last forever. Overtime, with use, the support that the insoles provide you feet will start to weaken and the benefits that the insoles provide your feet will lessen. It is therefore recommended to replace your insoles every 2-3 months.
I have high arches will these insoles help me?
Having high arches can cause extra strain on the arch of your foot which can cause foot pain and injuries such as plantar fasciitis and Achilles tendinitis. Arch support insoles will help to give your foot extra support and prevent overstretching and straining your feet and in doing so helps to treat and prevent many different injuries and ease pain and aches.
If the insoles do not work can I return them?
If you find that the insoles did not help to ease your foot pain or help treat your foot injury you can return them to us to get a full refund. Simply send the insoles back using the return ad found on the packaging the insoles came in. Please include a note indicating your details so that we know who to give the refund to.
Here at Shoewawa we stock a wide range of orthotic insoles for plantar fasciitis. All of our insoles have been designed and vigorously tested to ensure that they help correct biomechanical imbalances, improve foot function and support the foot properly in order to ease symptoms and treat the underlying causes linked to the plantar fasciitis.
If you do not know what insoles to buy then your Podiatrists can help you by recommending the best insoles or orthotic to put inside your footwear.
Footcare, Shoe insolesIf you are suffering from pain in your feet then a pair of these arch support strutz may just be what your feet need.£5.99
- 1 pair of arch support strutz!
- One size fits which are easily slipped onto your feet without hassle.
- Provides arch support that helps to reduce tension and strain from the arch of the feet making them ideal for treating plantar fasciitis.
- Reduces foot fatigue and damage through shock. These arch supports help to cushion your feet and provide them with shock absorption preventing shock from damaging your feet.
- Reduces foot fatigue by stopping the build up of pressure underneath your feet by spreading this pressure evenly across your whole foot.
- Protects and support the ball of foot helping to get treat and prevent ball of foot pain including metatarsalgia.
- These arch support strutz are ideal for people with flat feet or high arches.
- Help to correct biomechanical imbalances and problems that can negatively affect your gait such over pronation and supination.
- Can be worn with or without shoes. Allowing you to wear them around the house for constant arch support and comfort.
- Helps to ease pain associated with plantar fasciitis and boost recovery.
- Stops your heel from tilting forward helping to minimize stress on the heel and toes of the foot.
FootcareStanding or being on your feet all day can play havoc on your feet and heels. However, thanks to our new heel cushions that absorb shock, ease tension and rebalances your feet you no longer have to put up with foot or heel pain anymore!£5.99
Shoe insolesOne of the main causes of aches and pains in your feet is because of overuse injuries. You can help treat and prevent overuse injuries by wearing a pair of these orthotic insoles. Added arch support to lessen load placed on the plantar fascia ligament found in your foot. Arch support will also help to correct imbalances in your feet such as over pronation and supination a common cause of plantar fasciitis. Inbuilt heel cup helps to support your heel and prevent strain and overuse of the Achilles tendon helping to treat and prevent Achilles tendinitis. Metatarsal pads found at the front of the insoels help to support the ball of your foot and protect your metatarsal bones preventing metatarsalgia. Metatarsal pads will also help to realign your toes and prevent you from getting bunions and hammer toes. Made form shock absorbing materials to stop shock from causing damage to your feet. Durable, flexible and lightweight makes these perfect for plying sports in. One size fits all (can be cut to size to fit into virtually any type of shoe)£10.99
Main features 1x of pair insoles One size fits all Super light weight and durable Ideal for runners and playing sports Prevents and treats a wide range of foot and lower limb injuries such as plantar fasciitis, heel spurs, metatarsalgia, Morton's neuroma, Achilles tendinitis, Shin splints, Runners knee, Jumpers knee, as well as hip and lower back pain. Orthotic compression helps to reposition your feet into the optimal position to reduce strain and pressure on your feet. Designed to help eliminate the most common underlining causes of plantar fasciitis including over pronation by using arch support to realign and correct biomechanical imbalances from causing excessive strain on the plantar fascia ligament. Made from medical grade shock absorbing materials. Running especially on hard surfaces can generate harmful shock energy that if not dissipated can cause damage to your feet and lower limbs. These insoles will help to deplete this shock and prevent it from causing damage. Do you suffer from ball of foot pain (also refereed to as metatarsalgia)? These insoles have inbuilt metatarsal pads that help to support the ball of the foot taking strain of the metatarsal bones and the ball of the foot. This helps to ease foot pain and prevent further damage from occurring. If you suffer from heel pain at the end of a busy day on your feet then these insoles can help. If you are on your feet for long periods at a time pressure can build up underneath your heels causing pain. These insoles are designed to help spread this pressure using heel cup technology. The heel cups will also cup around your heel and give your heel and foot more stability and balance as you wear the insoles. Got smell feet? These insoles have been made to help stops your feet from smelling. Breathable holes located on these insoles ensure air is circulated around the foot whilst wearing. This helps to keep your feet feeling super fresh and stop sweat and bacteria build up and lowering risk of infections and odour. Please not that these insoles may require a break in period of a couple days for your feet to get used to the support that they provide. 30 day money back guarantee ensures you are never out of pocket. If you are not happy with your new pair of insoles for whatever reason you may return them to us within 30 days of getting them in the post and we will give you a full refund. Please include a note with your information on it with the return package so we know who to give the refund to.£10.99
Shoe insolesMain features
- Eases heel and foot pain
- Available in size 5-7 & 8-11
- Light weight durable design make these perfect for fitting into running shoes and trainers.
- Breathable holes located on the insoles help to circulate air around your feet helping to keep them feeling fresh and sweat free.
- Made from shock absorbing material to prevent shock from causing damage to your lower limbs.
- Ideal for people who have high arches, flat feet or suffer from over pronation and supination leading causes of foot and heel pain.
- Memory foam top layer moulds to the exact shape of your feet giving you support where you need it the most. Memory foam also helps to spreads weight evenly across the soles of you feet preventing the build up of damaging pressure underneath your feet.
- Prevents and treat a whole host of different foot and lower limb injuries inducing Morton's neuroma, metatarsalgia, plantar fasciitis, heel spurs, ankle instabilities, Achilles tendinitis, shin splints, runners knee and jumpers knee.
- No more ball of foot pain. Inbuilt metatarsal pad supports and protects the ball of your foot and metatarsal bones.
- Rigid arch support helps to protect your feet from strain and correct the function of your feet during the gait cycle.