The Best Foot Doctor Plantar Fasciitis [Best Home Treatment]
We show you the best foot doctor plantar fasciitis home treatment. Make sure you have 100% certainty when spending money on products for your heel pain!
Plantar Fasciitis Causes:
- Plantar fasciitis is probably the most common cause of heel pain in the human body.
- It is caused by inflammation of a very thick band of tissue that holds your heel to your toes.
- Think of this as a rope that runs from your heel and spreads out into your toes.
- This ligament is called the plantar fascia.
What makes you at risk for plantar fasciitis?
- Plantar fasciitis is most common between the ages of 35 to 65.
- If you’re putting a lot of stress on your heel and the professional ligament: such as running or jumping.
- This includes ballet and basketball.
- People who are runners.
- People who are not used to the high amount of activity.
Your foot type:
- There are pros and cons to every type of foot.
- For example, being flat-footed, you are more likely to get pain through the center of the plantar fascia, whereas having a high arch and also cause plantar fasciitis.
- If your foot flattens out, this may be causing overpronation.
- If your foot has a high arch and turns in, this is a supinated foot.
- So no foot type makes you immune.
- The more weight you put on your foot, the more pressure it causes on your plantar fascia.
- People who have put on some weight in the past.
The type of job you work:
- People on the field, especially on hard surfaces, are more likely to get plantar fasciitis.
- If you spent a long time on your feet or hard surfaces, you would most likely get this.
- People who are on their feet all day.
- People who have back, hip, or knee issues.
Heel Pain Causes: Picture & Photo Gallery
- One of the top causes of heel pain is plantar fasciitis. This is damage to a ligament that holds your heel to your toes.
- Another root cause of heel pain has flat feet.
- There are also photos of heel spurs that can occur to the bottom of your heel (plantar fascia insertion) and the back of your heel (Achilles tendon insertion).
- Baxter’s nerve entrapment can also happen at the bottom of the heel.
- An underlying cause is an overpronated flatfoot or an over a supinated high arched foot.
- A plantar fibroma is a thick nodule that can occur within your plantar fascia ligament and contribute to plantar fasciitis.
- This can lead to the formation of a heel stress fracture( AKA calcaneus stress fracture.)
Please click on the gallery for a guided tour through heel pain conditions!
6 Common Causes of Heel Pain:
- It is said that 10-40% of people in the world will have chronic heel pain.
- 93% of that is said to be plantar fasciitis.
- This is the most common cause of heel pain in the world.
- It is said that 44% of all foot clinic visits are related to a combination of plantar fasciitis.
- If you have a bottom of the foot and heel pain during the morning, this is likely plantar fasciitis!
- This usually gets better after 10-20 morning steps but then hurts the next morning.
- This is the most common cause of pain in the back of the heel. It is possible to develop heel spur and rest soreness at the site of the Achilles tendon inserts.
- It is also possible to have it about 2 to 6 cm above the heel bone (Called the middle of the Achilles tendon pain).
- It is also possible to strain the actual calf muscle, but it is not Achilles tendinitis, not heel pain.
- This is perhaps the most important ended in the body in terms of bearing weight.
- Common in older people common and those who have had steroid injections, it is thought that he can start at 40, but it does continue later in life.
- We see this most commonly in much older people such as the 60s, 70s, 80s, and higher.
- If you are younger, it is doubtful that this is your problem.
- This is usually achy, burning pain that gets worse during the day.
- This is a widespread condition that we see overall, and it does need to be treated effectively!
- This is increased pain while you are bearing weight.
- These are typical during running sports and repetitive shocked heels.
- It is tested by checking side to side squeeze of the heel bone.
- The calcaneal squeeze test is critical in confirming that heel stress fracture.
- Click on the above link to make sure this is not your problem!
5) Radiculopathy (Back Pain):
- If you have ever had a back injury or nerve injury to your spine, you may have radiculopathy pain.
- This can cause numbness, burning, and tingling-type pain.
- We see this very commonly in people who have soreness and pain in both feet.
- If you have a prior back injury or surgery, this may be your problem.
- Baxter’s nerve compression and entrapment is not the most common cause of heel nerve pain.
- Some sources even say Baxter’s nerve compression can be involved in up to 20% of heel pain cases!
- This can result in more nighttime pain, as well as pain during rest.
- If you have numbness, burning, and tingling, it may be Baxter’s pinched nerve in the heel!
Plantar Fasciitis Symptoms:
- Plantar fasciitis commonly causes sharp, shooting, stabbing pain and soreness with your first steps in the morning.
- The more you get up and move, the more the pain starts to get better as time goes on.
- But as you start to walk for very long periods of time. It may return during the day.
- A podiatrist can make the diagnosis of plantar fasciitis based on your medical history and physical exam.
Imaging of plantar fasciitis:
- Usually, history is enough.
- An x-ray can show whether there is a heel spur not. Next paragraph, an MRI or ultrasound can show fluid or stress through the plain professional ligament.
- In our experience, 95% of people can get better without surgery.
- Although if it is persisting: this may be a strong option.
- There is no doubt that anti-inflammatory such as ibuprofen or naproxen can decrease inflammation. But this does prevent some risks.
- Stretching and strengthening exercises of the muscles is excellent. The problem with these is that you first have to let the inflammation decrease, and then your feet can start to do much better.
Best Heel Pain Products:
- There are usually two phases to treating plantar fasciitis pain.
- The two phases of treatment include controlling the acute inflammation, and correcting the biomechanics which led to the problem in the first place.
- If the tendons and ligaments are inflamed, they are almost frozen in place and cannot function properly.
- Once the inflammation is decreased, we need to correct the bio-mechanical causes to ensure that they can never become over worked and inflamed again!
- This doesn’t matter whether it’s plantar fasciitis, plantar fibroma, sore bottom of foot, or even Achilles tendon pain. Treatment is all roughly very similar.
Plantar Fasciitis or Achilles Tendonitis Inflammation:
Massage & Ice Products:
- Ice is the an excellent option that can be safe for almost everyone.
- There is some debate whether icing is worth doing, but for chronic pain this can help limit the need for medications and keep your options open.
- This works great for your arch, less for the ball of the foot.
- The more muscle and ligament tissue there is, the better ice will work there.
Menthol Based Gels:
- Biofreeze is one of our favorites.
- These gels have been studied to work 2x as long as ice.
- This works great for the ball of the foot.
- This can be very effective for bottom of the heel and Achilles tendon sore regions.
- These can work great for loosening your muscles.
- This allows less tightness and pressure on the ball of your foot.
- This is very effective for the arch, the gastrocnemius or calf muscle and for the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
Remove the Plantar Fascia or Achilles Tendon Stress:
- The key is to prevent future pain.
- This means keeping you active while keeping stress off of your plantar fascia tendon. This will prevent future re-injury and development of plantar fasciitis.
- If you can get rid of the pain and swelling, this will let you start walking normally.
- If you can walk normally, the vast majority of your pain should gradually start to go away.
- The best way to ensure that your plantar fascia, foot and ankle ligaments are not overworked is to support them.
- The best way to support them is to use great orthotics and great shoes.
- Some people may also need to rely on supportive ankle braces and other supportive modalities.
The Best Heel Pain & Plantar Fasciitis Shoes:
- Getting a great supportive pair of shoes will make sure that there is pressure removed from the heel and plantar fascia region.
- This is especially important if you have plantar fasciitis, heel spur pain or Achilles tendonitis.
- Consider shoes combined with a good supportive orthotic for best pain relief!
- The following link will show you what our favorites are.
Best Heel Pain & Plantar Fasciitis Orthotics:
- These are our recommended orthotics for plantar fasciitis.
- Custom orthotics can work very well, but they should not be a first line of treatment.
- There are different types for different shoes.
- Women’s shoes usually need a less bulky orthotic, but allow for less correction.
- A full length orthotic requires a running shoe, boot or comfortable walking/dress shoe.
- We recommend doing everything you can to get a good supportive shoe that can fit a full length orthotic.
- This is the best way to maximize your orthotics for great results.
Best Full Length Orthotics:
- These will only work in wider shoes or a good supportive running shoe.
- This will not work in sandals, flats or most women’s dress shoes.
Best Dress Shoe Orthotics:
- These are a great choice for dress orthotics.
Best 3/4 Length Orthotics:
- These are great options for women’s dress shoes and thinner shoes.
- These are not the most supportive pair of orthotics.
Get A Great Dynamic Stretch:
- It is possible to stretch on your own, but these products can also really help!
- This will take pressure off of the ball of your foot.
- We personally prefer this method of stretching.
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This will also help take pressure off of the ball of your foot.
- This works great for plantar fasciitis.
- It can be used while watching TV or at night time.
Best Heel Compression Brace:
- A good compression brace can stabilize your foot from turning outward.
- This prevents your foot from pronated.
- Pronated foot will turn your foot outward in your foot will rub on the outside of the shoe.
- For many of her patients this has solved their pain and is very comfortable to wear inside your shoe.
- This solves both pain and outward pronation for a relatively low cost.
Best Heel Stability Brace:
- Stability brace goes little bit further than the compression brace to stop your foot from turning out.
- This takes pressure off of your heel and plantar fascia.
- At the same time this is a little bit bulkier and does not affect every shoe.
- We find people are little bit happier trying the compression brace before the stability brace.
- If you think you might have a broken heel, a calcaneal stress fracture or something of similar severity, these products might help!
- Always remember to see a foot and ankle specialist like a podiatrist if you are having plantar fasciitis or more severe pain!
Plantar Fascia Tear, Broken Heel Bone, Achilles Tendon Tear:
- If you have a traumatic injury such as a torn plantar fascia ligament, calcaneus stress fracture, heel fracture or insertional Achilles tendon injury: consider protecting your foot!
- The best way to do this is of course to see your podiatrist and get evaluated with an x-ray, ultrasound and potentially even an MRI or CT scan.
- If you are unable to do so it may benefit you to be in a cast, fractured boot, or even keep the weight off of it with a rolling knee scooter or other protective devices.
- We as podiatrists frequently take patients off work for very long period of time when they suffer a traumatic injury, unfortunately there is no other way around us in labor jobs.
- If you have a sit down job there are ways to get people back to work quicker, but this can be very difficult otherwise.
Heel Injury Boot Treatment:
- There are pros and cons to using a boot to treat your heel injury. If you are immobilized too long the cons are that you will gradually become stiff and overworked to your other leg. The Pros are that you injured heel will hopefully have a chance to gradually heal!
- Our favorite fracture boots and their supplies:
Offloading and Scooter treatment:
- These are favorite knee scooters and walking devices: