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Plantar fasciitis is one of the most common causes of heel pain and sadly, there is a tremendous amount of misinformation out there about how to fix it.
Simply stretching and icing with a frozen water bottle can be helpful, but these remedies aren't addressing the root cause, and sets many sufferers along the wrong path.
I specialize in foot and gait mechanics and I have treated hundreds of cases of plantar fasciitis. It's important for me to share with you the most up-to-date content regarding the condition.
In this post, I list the latest facts and truths about plantar fasciitis, as well as some common myths that may surprise you.
Dr. Angela Walk
Chiropractic Physician
The Plantar Fasciitis Doc
Let's take a look at 15 of the most compelling facts about plantar fasciitis.
1. Limited dorsiflexion is one of the most common causes of PF
People with plantar fasciitis typically have trouble with dorsiflexion (flexion of the foot). That’s the movement in which the foot is brought toward the shin. In other words, their ankles have limited range of motion and their calf muscles are too tight.
2. One in ten will struggle with plantar fasciitis
It's more common than you might think. It has been determined that about 10% of the population will suffer from plantar fasciitis at some point during their lifetime. That’s a lot of people!
3. Improving footwear has been shown to resolve 60% of PF cases
Many cases of PF develop as a result of wearing unsupportive footwear that has a narrow toe box or an elevated heel. We recommend shoes that are flat, offer a wide toe box, and are are flexible enough to allow for adequate movement of the big toe during the toe-off phase of the gait. In one study, 14% of cases of PF improved by just improving footwear.
4. Plantar fasciitis is NOT an inflammatory condition
Within the last decade, studies have observed microscopic anatomical changes indicating that plantar fasciitis is due to a non-inflammatory structural breakdown or degeneration of the plantar fascia rather than an inflammatory process.
It is more of a degenerative condition involving the collagen in the fascia. Since inflammation plays either a lesser or no role, a review proposed it be renamed plantar fasciosis in light of these newer findings.
5. Age is a factor in plantar fasciitis
The age group most likely to be struck by Plantar Fasciitis is those between 40-60 years of age. In part, that’s because the tissue in the foot starts losing elasticity as we age!
6. Weight can also be a factor in heel pain!
In fact, obesity is a factor in 70% of plantar fasciitis cases. In some cases, gaining weight quickly can cause PF to develop. (For example, pregnancy).
7. Plantar fasciitis often heals without medical intervention
An incredible 90% of cases involving plantar fasciitis improve significantly with home rehabilitation efforts and lifestyle changes. This is great news! This means that cortisone shots and surgery are the very last resort.
8. Weak intrinsic foot muscles contribute to many cases of PF
The smaller muscles of the foot and arch often are weak and contribute to poor foot mechanics. When these muscles are weak, your foot will start to rely too much on surrounding musculature – including the plantar fascia. It's critical to strengthen these weak muscles to truly heal from PF.
9. The plantar fascia ligament absorbs an astounding amount of force
It’s incredible to think about, but during an average day, the total impact your feet absorb is equal to the weight of a fully loaded cement truck! It’s no surprise that this strain can wreak havoc on the plantar fascia if your arch isn’t strong and supported!
10. Women are more likely to experience plantar fasciitis
Did you know that the average woman walks 3 miles more every day than the average man? That might be why women are four times as likely to experience foot problems than men–or it could be the fact that 9 out of 10 women regularly wear shoes that are too small or have a narrow toe box.
11. Arch height is NOT a factor in developing PF
Most people think flat or fallen arches cause more mechanical issues and contribute to causing PF, however, the studies show that there is NO correlation to the height of your arch and the presence of PF. It is true that neither flat feet nor high arches absorb impact as well as balanced arches, yet arch height is not the cause of the disorder in most cases.
12. Orthotics are NOT the solution
Orthotics have become a mainstay for treating PF. I'm not opposed to foot orthosis. They can certainly be helpful in correcting foot mechanics in the acute phase. However, strengthening the intrinsic muscles of the arch offer long term, real correction.
13. Heel Spurs DO NOT cause plantar fasciitis
A common misconception is that heel spurs cause plantar fasciitis. This is simply not true. Cadaveric studies have shown that the plantar fascia is not attached to the heel spur on the bottom of the heel.
In fact, many people have heel spurs without the pain of plantar fasciitis. Thus, the notion that heel spurs cause plantar fasciitis is a myth and is unfounded. Also, plantar fasciitis doesn’t cause the growth of heel spurs.
14. Runners are more likely to have plantar fasciitis
You’ve probably heard about the connection between running and plantar fasciitis. Well, here’s why! The impact your feet absorb when you run can be as much as four times your bodyweight!
In fact, plantar fasciitis has been reported to account for about 10% of all injuries that occur in connection with running. Wearing proper footwear is key.
15. Plantar fasciitis is cause for one million doctor visits per year
According to the Center for Disease Control for Health Statistics, the pain from plantar fasciitis drives a huge number of people to the doctor’s office annually. That’s no small matter! As stated earlier, most cases can be resolved with at-home treatments.
Can I Treat Plantar Fasciitis At Home?
As a chiropractor and foot specialist, I often see patients with plantar fasciitis after they’ve tried everything. Cortisone shots, night splints, ineffective stretching, and rolling on a frozen water bottle are a few of their failed remedies.
If you’re wondering how to treat plantar fasciitis at home, I want to share a few insights that have worked for my patients. The solution for most of my patients is through addressing multiple factors.
Improving limited ankle mobility and dorsiflexion
Strengthening weak intrinsic foot muscles
Strengthening weak calf, soleus, and peroneal muscles
Rarely is there a quick fix for PF. Identifying areas of weakness in the foot and ankle and restoring proper foot function is the most important piece of the puzzle.
I have created a step-by-step comprehensive guide on how to resolve Plantar Fasciitis at Home. Take a look at my FREE GUIDE here.
Summary
Dealing with the pain of plantar fasciitis can be life changing--but it doesn’t have to be a life sentence. By arming yourself with knowledge and taking charge of your healing, you can get back to the activities you love and feel like yourself again.
If you have additional questions about heel pain and plantar fasciitis, don’t hesitate to reach out. I'm here to help get you back on your feet--literally.
Best of Health,
Dr. Angela
I have also written extensively on the topic of Plantar Fasciitis. Take a look at these other related blog posts:
Hi, I'm Dr. Angela Walk
I have been involved in the health and wellness industry for over 20 years as a wellness physician, chiropractor, and foot health coach. I have written extensively for health publications and I am keenly aware of trends and new developments.
I embrace an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, I hope to improve your health and quality of life.
GET FREE ACCESS! Dr. Angela Walk is on a mission to provide you and your family with the highest quality nutrition tips and organic products...Join me on my Facebook Page or Instagram Page.
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