Plantar Fasciitis is the most common cause of heel pain.
Your plantar fascia is a thick band of tissue that supports the arch of your foot and connects your heel bone to your toes. If you strain this tissue, it can become swollen and inflamed, thus causing pain in your heel and throughout your entire arch when you stand or walk. Learn more about plantar fasciitis.
What Causes Plantar Fasciitis?
A strain of the plantar fascia is a common cause, especially for those who overpronate and roll their feet inward as they walk. There are other causes to be aware of, though, like:
- Poor foot mechanics or issues like flat feet, high arches, or abnormal gait (like overpronation) can stress the plantar fascia.
- Being overweight or obese increases strain on the plantar fascia due to increased pressure on the feet.
- Standing for long periods of time. Jobs that require prolonged standing or walking on hard surfaces can contribute to its onset.
- High-impact sports like running, basketball, or dance can increase the risk.
- Tight Achilles tendons or calf muscles can limit ankle motion, putting strain on the plantar fascia.
Treatment For Plantar Fasciitis
Often, a good place to start is RICE (rest, ice, compression, and elevation) while stopping any activities that aggravate the condition. Beyond that, you can try:
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Insoles for added arch support: Insoles and orthotics can also be very helpful in relieving the pain of this condition. Some of the best arch supports have deep heel cups that funnel the fat pad of the heel beneath the heel bone, causing it to act as a natural cushion.
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Avoid walking barefoot: Once you develop plantar fasciitis, you will want to avoid walking in your bare feet, especially on hard surfaces such as wood floors or cement. This tends to aggravate the condition. A supportive slipper or house shoe can be worn in the house and should be placed on the foot first thing in the morning before the foot comes into contact with the floor.
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Better Shoes: Shoes with firm soles tend to be better than a soft, squishy shoe. This will help to give better support beneath the plantar fascia. Adding an arch support/insole to a firm shoe is usually beneficial.
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Doctor/physical therapist: If your plantar fasciitis pain is persistent after basic home treatment, you should make sure to see a doctor. There are more extensive procedures that can be helpful in relieving the pain, which can include cortisone shots and other procedures.
How Insoles Help With Plantar Fasciitis
Through added support and superior shock absorption, insoles can be a great help in mitigating pain from plantar fasciitis. Here are the top ways insoles can help you:
- Deep heel cushioning with specialized materials absorbs shock at the point of heel strike, reducing the direct impact and stress on the plantar fascia ligament where it attaches to the heel bone.
- Arch support maintains the foot's natural arch shape and helps distribute weight evenly across the foot, preventing the plantar fascia from being stretched too thin and reducing the tension that occurs when the arch flattens during weight-bearing activities.
- Heel cups stabilize the fatty pad under the heel bone and prevent it from spreading out during impact, maximizing the body's natural cushioning system and keeping pressure focused in the center of the heel rather than allowing it to disperse unevenly.
- A metatarsal pad positioned behind the ball of the foot helps redistribute pressure away from sensitive areas, reducing the tension on the plantar fascia as it spans the length of the foot and supporting proper toe flexion during the push-off phase of walking.
- Contoured footbeds that match the foot's natural shape maintain proper alignment throughout every stride while adding daily comfort.
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