Knot On the Bottom of My Foot [Causes, Symptoms & Home Treatment]
The Knot on the Bottom of my Foot is something called a plantar fibroma 95% of the time. Find out what is causing this pain, and how to get it 100% better!
Knot On the Bottom of My Foot Overview:
The not on the bottom of your foot is most likely something called a plantar fibroma.
- The most common cause of bottom the foot pain is plantar fasciitis, this is very related to a plantar fibroma.
- A plantar fibroma is more likely to occur in the arch of your foot, where as plantar fasciitis is most likely to occur at the heel.
- Another cause for a knot on the bottom of your foot may be a heel spur. If plantar fasciitis is chronic and occurs for very long time, it may become a bump related to heel spur.
- The great thing is you don’t always need surgery for these treatments, we have a lot of success in clinic treating these without surgery.
- There are some recommended treatment options throughout this article.
Most Common Causes:
- The most common causes to feel a knot on the bottom of your foot is a plantar fibroma.
- The plantar fascia is connective tissue that runs along the bottom of your foot connecting your heel to your toes.
- A plantar fibroma forms in the plantar fascia making a nodule or a “knot.”
Common signs for plantar fibroma:
- Plantar fibroma’s usually show as a mass on the bottom of your foot.
- This mass can start off small but is able to grow in size over time.
- Pain is not necessarily linked with plantar fibroma’s but is found in some cases.
- Pain can occur well walking, standing or running.
- Plantar fibroma’s can form in one or both feet.
The most common symptoms of plantar fibroma include:
- Pain in the morning when you wake up.
- A hard lump in the arch of the foot.
- Delayed onset muscle soreness after resting for a long period of time.
- Pain after getting up and moving while sitting on the couch.
- Pain while driving in the heel.
- Worsening pain as you stand during the day on hard surfaces. Especially at the site of the arch and nodule.
- Worsening pain while standing barefoot, especially on the site of the nodule.
- Worsening pain with un-supportive shoes.
- Numbness burning and tingling in the heel.
- Sore achy throbbing in the heel that gets worse while standing during the day.
Bottom of the Foot Knots Treatment:
- Although plantar fibroma‘s will not go away on their own there are ways to help treat them.
- One option would be to have custom orthotics made to help relieve pressure to the area.
- Orthotics would be recommended if the plantar fibroma has remained the same size and has not grown.
- Another option would be a steroid injection. This can help shrink the fibroma and/or relieve pain.
- If the pain is unbearable surgery is also an option.
- Seek out your podiatrist to ensure the best and fastest treatment possible.
Other foot Problems
- With any foot pain or problem do not wait to have the issue examined by your podiatrist!
- Waiting to long can cause further damage or take longer to have the issue resolved.
- Your podiatrist will help you with any foot or ankle concern you may have now or in the future.
- Upon examination of your foot pain or issues may be a symptom to a underlying factor for a serious health concern.
- Therefore you podiatrist can refer you to the correct specialist to have the source of the problem.
- Plantar fasciitis can be the most common cause for pain at the bottom of your foot.
- This is when your foot aches in the morning when you first wake up.
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 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 most common cause of pain in the back of the heel. It is possible to develop heel spur and rest soreness at the site the Achilles tendon inserts.
- It is also possible to have it about 2 to 6 cm above the heel bone (This is called middle of the Achilles tendon pain).
- It is also possible to strain the actual calf muscle, but at this point 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 have had steroid injections, it is thought that he can start at 40 but it does continue on later in life.
- We see this most commonly is much older people such as 60s, 70s, 80s and higher.
- If you are younger, it is very unlikely that this is your problem.
- This is usually achy, burning pain that gets worse during the day.
- This is a very common 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 heel.
- It is tested by checking side to side squeeze of the heel bone.
- The calcaneal squeeze test is a very important test 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, it is very possible that 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 to 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 night time pain, as well as pain during rest.
- If you have numbness, burning and tingling it may be a Baxter’s pinched nerve in the heel!
Best Plantar Fibroma 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 Fibroma Cure & Natural Treatment:
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.
- Manual massage on the plantar fibroma is a natural treatment that can also be considered physical therapy for your plantar fibroma.
- This works to break up the plantar fascia nodule. This works well for small plantar fibroma nodules.
- 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 pain relief, but this will not make the actual nodule go away.
- These can work great for loosening your muscles.
- This allows less tightness and pressure onto the plantar fascia and heel.
- 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.
- The massage stick can break up lumps in your plantar fascia and small plantar fibroma nodules.
Remove the Plantar Fascia Stress:
- The key is to prevent future pain stress and trauma to the plantar fibroma nodule.
- 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.
Best Shoes for Plantar Fibroma Pain:
- Getting a great supportive pair of plantar fibroma 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 as well.
- Consider plantar fibroma shoes combined with a good supportive orthotic for best pain relief!
- The following link will show you what our favorites are.
Best Plantar Fibroma Insoles:
- These are our recommended orthotics for plantar fibroma pain.
- Custom orthotics can work very well, but they should not be a first line of treatment due to the cost.
- 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.
- A further home remedy tip for plantar fibroma pain is to cut out a hole where the nodule is using scissors or a knife. Be careful and start with a very low cost orthotic.
Best Full Length Plantar Fibroma 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 Plantar Fibroma Orthotics:
- These are a great choice for dress orthotics.
Best 3/4 Length Plantar Fibroma 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.
- This is a for of plantar fibromatosis physical therapy that breaks up the scar tissue.
- We personally prefer this method of stretching.
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This is a very good plantar fibroma physical therapy that you can do at home.
- 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.
Severe Plantar Fibroma Pain:
- 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.
- If your plantar fibroma pain is severe, offloading it can be very effective until the pain calms down.