5 Common Symptoms of Plantar Fasciitis

Learn  how these common symptoms of plantar fasciitis can be relieved in the next seven days.

Over 100 million patients a year seek advice from a health professional* because they suffer from heel pain. Heel pain is caused by the plantar fascia tissue when it has a trauma or injury and the thick fascia tissue becomes inflamed. Here we discuss the 5 most common symptoms of plantar fasciitis.

The fascia band runs from the heel bone to the toes and overuse such as running or training or wearing poor foot wear are the two most common reasons of plantar fasciitis.

We all have one foot that is more dominant , and normally its that foot that will be effected first but both feet can suffer at the same time.

Overuse and repetitive use are not just the reasons our heels hurt, other factors maybe the cause such as over pronation of the foot (rolling or flat feet), Obesity or being over weight putting additional strain onto the foot especially when starting a new weight loss fitness program. Older age, poor foot wear including old and new shoes and trainers.

Patients with plantar fasciitis on average are middle aged people who spend a lot of time on their feet, such as at work or exercising, spending long periods of time standing at work for example standing on a hard floor such as hairdressers/barbers/shop assistants/pubs/security guards……

In this age group we tend to exercise more play sports, go to the gym , lead heavy work and life styles this all adds to the pressure and possible the cause heel and plantar fasciitis pain.

Top 5 Common Symptoms of Plantar Fasciitis

1: Heel Pain
2: Joint and bone pain around the heel and ankle
3: Tenderness and swelling
4: Walking becomes painful
5: Resting the foot eases the pain

Heel Pain

common symptoms of heel pain

Waking up and putting your heel to the floor can be painful, you may hobble to the bathroom before the foot becomes stable and less painful.

Tip: Toe and Calf stretches spend 5 minutes stretching out the fascia tissue , this will relax the tissue and tendons.

 

 

Bone and Joint paincommon symptoms of plantar fasciitis

You will experience pain that worsens after exercise or after a long day on your feet

 

 

 

Tenderness to the foot and swellingcommon symptoms of plantar fasciitis

Your heel becomes very tender and appear puffy or swollen, when you touch the bottom of the heel you will feel heat radiating. This is due to the inflammation.

Walking becomes painfulimages-1

Pain when walking is very common symptoms of plantar fasciitis , the worst is often the first step as you get out of bed. A sharp intense pain is experienced in the middle of the heel bone.

Resting the foot eases the painUnknown-2

After a long day you find resting the foot helps ease the pain. This allows the tissue and the swelling to reduce so it is a good thing to rest your foot.

 

*Facts Dr Axe , NHS.

Additional risk factors for heel pain and heel spurs:

These factors increase your chances of suffering and experiencing the symptoms of plantar fasciitis.

  • Running, regular or daily runners have a high risk Plantar fasciitis is the third most common running injury.  Worn down or poor form can be major factors.
  • A job that involves standing or walking for long periods of time, i.e. barber, policeman, store assistant, solider, waitress.
  • Bad exercise techniques, not  warming up or down properly
  • Biomechanics issues of the foot , including over pronation , flat foot, fallen arches, arthritis of the ankle joint, achilles tendon.
  • Overweight  , a BMI of over 30 will increase your risks.
  • Inflammatory diseases including lupus, diabetes, arthritis, tarsal tunnel conditions.
  • High stress levels and lack of  sleep can drain the body and functions become weak.

There are many ways to treat the common symptoms of plantar fasciitis including natural remedies and easy exercises you can do at home.  Below is a video i think will help you.

Dr Axe shows how simple changes including increasing your nutrients including magnesium and easy fascia stretches will improve your pain in just 1 week;

Learn more about the 3 best over the counter vitamins that cure plantar fasciitis here.

Heel Pain at work : Try these Insoles in your work shoes

I get asked every day what are the best insoles i can recommend to stop heel pain at work.  So here are my best 5 Insoles for heel pain at work for your feet.

Why i recommend these insoles and how you can stop heel pain at work

1# They are inexpensive and easily available without visiting the podiatrist.

2# The are universal and offer instant relief to the heels and arches of the feet.

3# They will stop heel pain at work and give all round relief to your feet knees and back.

All these insoles are professionally made with the foots biomechanics in mind, with heel pain you often get arch pain and ball of foot discomfort.
Plus the added bonus of back and knee pain.  What over the counter insoles will do is to support those main 5 factors.

I would recommend at the end of the day to soak your feet in a warm bowl of water and do some heel and toe stretched Read the Foot Pain Relief Plantar fasciitis post here.

5 Best heel insoles for Heel Pain at work.

1 : Superfeet Super Green Full Length Insoles 

pdp-green-v5

  • Full length design
  • Deep heel cup
  • Slimline design
  • Long lasting supports
  • Suits Office work or standing roles
  • Superfeet are always developing research into producing the perfect over the counter insole for feet that will work for a multitude of foot conditions. But at the same time keeping costs affordable, these insoles come in at around £35 a pair but in my opinion these are as good as a custom made pair retailing at £200.

A perfect insole for heel pain at work fits in shoes and boots. They will offer comfort and support when standing or walking for long periods. But are slim and discreet whilst offering full biomechanics support to your feet.  They have a deep heel cup design which is excellent for plantar fasciitis or heel spur injuries.

You will definitely notice a big difference in your feet within a few days.

To learn more about superfeet go to:
Superfeet deals UK  Superfeet Unisex Supportive Insole Green F Green SF/3000-12/14 10 – 11.5 UK

Superfeet deals  USA
Superfeet main website. www.superfeet.com

2: Barefoot science Active foot insoles

BarefootScience_full_06_Inserts_sm1-300x300

  • Full length Insoles
  • 6 step active design is unlike any other orthotic insole on the market
  • Not a quick fix insole but designed to strengthen and stimulate  rehabilitation improving your foots balance and stability.
  • Eliminates Foot-Back-Body Pain

Barefoot Science is an intelligent solution to an age-old problem that has never been solved by traditional orthotics. Pain and dysfunction is caused by muscle weakness, so it follows that strengthening is the path to wellness.

Over 96% of ER Doctors and Nurses reported pain reduction in at least one of eight body parts studied. (Participants’ fatigue scores fell over 20% while overall pain reductions scores plummeted over 80% during the four-week study.)  … Facts from www.barefoot-science.com

The Barefoot Science Foot Strengthening System is not an instant fix, but with consistent use, works like an exercise program to quickly and safely restore healthy foot function, optimizing comfort and performance.

If you suffer from heel pain at work due to standing for hours for example as a nurse, store assistant , restauranteur  the investment in these insoles is 100% worth it .  They work out at approx £65 / $72 a pair but when you think an average podiatrist charges £40 for 30 minutes and you can easily spend £150 -£200 on a custom moulded pair of orthotics the maths totally work out in Barefoot Sciences advantage.

Learn more about the benefits and local distributors here: Read more

 

3: Scholls Orthaheel Gel Heel Reliever

Unknown

 

  • Gel Heel Cushions
  • Relieves heel and plantar fasciitis pain when walking a lot
  • Wear in boots and work shoes
  • Easy to fit and transferable to other shoes

Ive not had one bad report on these supports from Scholls Ortha-heel. Every patient confirms they give 100 % relief when doing a lot of walking and are easy to fit in any shoe types.  It is well worth doing physiotherapy exercises along with wearing these insoles to strengthen and relieve the inflammation in the heel.  See my post here on exercises.

Good choice for diabetics and patients who suffer from neuropathy.

Protects fascia tissue around the heel bone, achilles tendon and heel spurs by reducing the pain with its thick silicone medical gel.
Comes in at around £17.95 a pair maybe worth buying two pairs as the gel won’t last for ever but every day use should give you 3-4 months worth of usage from these insoles for heel pain at work.

See the latest deals for
Scholl Orthaheel Gel Heel Pain Reliever Medium here.

4: Footactive medical active insole

Unknown-1

  •  Basic everyday insole for aching tired feet
  •  Cut to size 5 sizes to choose from
  •  Full length insole supports arch/heel/forefoot
  •  Transferable to other shoes

If your feet are just aching and just tired from a long day at work  and you are not suffering from a heel or ankle injury and just need good quality cushioned orthotic insole then these are perfect for feet at work.

Some shoes and boots have a very hard built in insoles and using foot medics will simply make standing all day a tonne easier especially on a hard floor like in a store, pub, hair dressers etc.
You cut these insoles down to your correct size but they come in 5 sizes from extra small to extra large.  Used in the NHS and by private Chiropodist in the UK this all rounder comes in at around £22-26 a pair , save a visit to your foot health professional and buy online at amazon and save money and normally they offer free shipping.  View latest deals FootActive Medical – Full Length Arch Support Orthotic Insole for Plantar Fasciitis. Corrects over pronation and stabilises the foot (L 9 – 10.5)

 

5:SLimflex Simple 3/4 Length Insoles

Unknown-1

  • Deep heel cup stops heel pain
  • Built in arch lift 
  • Easy to fit – cut to size
  • 3/4 length orthotics perfect for work shoes and boots
  • Low cost £12.95 average price

Highly versatile insole with a medium density eva, deep cup cushion protects heel pain including plantar fasciitis and spurs. Arch support provides gentle lift and balances foot to its normal position.  This in term relieves foot ankle and knee pain.

Probably the best low cost orthotic insole on the market in my mind and is recommended by Podiatrists and Chiropodist for a everyday support when feet are tired and stressed from standing or when wearing work shoes and boots.  You will see a difference within a couple of days.
See latest deals here : Slimflex Simple 3/4 Orthotic Insoles

Foot Pain Relief Plantar fasciitis 5 quick fixes

Try these 5 simple remedies for foot pain relief for plantar fasciitis

Foot pain relief plantar fasciitis,  if you have just been diagnosed or suffering from heel pain then these simple tips will relief your plantar fasciitis pain fast.   Are you suffering with each step you take, or struggling standing all day at work then you are in trouble.

This common and very painful condition is caused by inflammation of the fascia band tissue that runs from the heel bone to the toes.

” PLAN-ter fash-ee-EYE-tus ”  You experience swollen , tenderness and inflammation around the heel.  Most people say the pain is worst in the morning when getting out of bed.

Try these simple home remedy tips for foot pain relief plantar fasciitis as they will work for most people but if you have a severe case you may need an orthotic insole or heel support to solve the pain.

Golf ball plantar fasciitis relief1# Freeze a golf ball ! yep you heard me pop some golfs balls into the freezer over night ideally .
Why this works! This golf ball exercise for plantar fasciitis balances and strengthens the fascia band.

Make sure you apply good pressure even on the tender and painful areas of the foot. So not a gentle massage here apply some force to the exercise . The foot is used to stress and weight so apply plenty.

How to do the Golf ball exercise for plantar fasciitis

Sit on a chair and get a cold golf ball, place under the ball of the foot. Roll the ball from front to back , side to side making sure you apply good pressure when rolling. Do this for 15 seconds before moving onto the next position. Repeat 10 times and do this twice a day. Make sure you work on the heels, toes and the arch of the foot.

2# Stretch the fascia tissue .

The fascia band is a tissue that is like a rubber band that runs from your heel bone to your toes.  Stretching the fascia tissue relieves the calfs and arches of the foot giving appreciated pain relief.  Regular stretching will ensure long term strength and prevent repetitive injuries to the foot. If you exercise or train why not introduce these stretches to your warm up or warming down routine.

To do this prop your toes up against a wall and keep your arch and heels flat to the ground this allows the toes to stretch.Plantar fasciitis stretches Lean inwards to wards the wall bending your knee and keep the other foot and knee straight and pressed into the floor.

Do this for 10 seconds and repeat 8-10 times and i would recommend this be done 4 times a day.

 

3# Cold Bottle rolling  
If you are at work and sitting at a desk or on your lunch break this is perfect! grab your water bottle ideally frozen or at least cold and place under the arch of your foot.

Ensure foot pain relief plantar fasciitis your foot has been stretched out before you start. Try the exercises above so the tendons and muscle tissue is not stiff as the cold will be a shock to the system!

Grab the bottle , place under the arch and then with your foot roll the bottle from the toes down to the heel up and down for 10 minutes.  Apply a good pressure especially to the tender or sore areas of the foot as these are the stressed and damaged fascia tissue which you are repairing.

4# Epsom salts   Westlab Epsom Salt 2 kg, an old fashioned method but one that works and is used by runners and athletes .  Epsom is a magnesium based product which is proven to sooth and relax and giving relief to aching feet.

Add 2-3 tablespoons of salt in to a bowl of tepid / warm water and soak for 12- 15 mins. Dry well and remember to apply a moisturiser to your skin as the salts will dry your skin out.

5# Hot and Cold Remedies simple but it works , you need two bowls one with hot and one with cold water or you can sit on the edge of the bath with your feet under the taps if you are agile.foot pain relief plantar fasciitis

If you are using the bowl method put your feet in the warm water first for 10 minutes and then straight into the cold water bowl . Repeat  2-3 times for maximum results.

The foot pain relief plantar fasciitis blog today was written by Z Butti MAFHP MCFHP A member of the British FootHealth Association.