Why Your Plantar Fasciitis Keeps Coming Back

Plantar fasciitis is a common cause of heel pain. The plantar fascia is a thick band of tissue that runs along the bottom of each foot, connecting the heel bone to the toes.

Plantar fasciitis commonly causes a stabbing pain in the heel that accompanies your first steps in the morning but decreases as you move. Unfortunately, it may return after long periods of standing or when you stand up after sitting for a while.

At Chicagoland Foot and Ankle, our board-certified podiatrists diagnose and treat plantar fasciitis at our offices in and around Chicago, Illinois. Because it’s such a common problem that has the potential to keep returning, we’re devoting this month’s blog to how to treat, and even prevent, plantar fasciitis.

Causes of and risk factors for plantar fasciitis

Plantar fasciitis is primarily an overuse injury, from repeating the same motion over and over and stressing the tissue. The stress causes small tears, which lead to irritation, inflammation, and pain. Sometimes, though, the cause is unknown.

Certain factors can increase your risk of developing plantar fasciitis:

Age

Plantar fasciitis is most common in people aged 40-60.

Certain types of exercise

Any sport that places a lot of stress on your heel and the ligaments attached to it — such as long-distance running, ballet dancing, and aerobic dance — can contribute to the damage of the fascia.

Foot mechanics

If you have flat feet, a high arch, or an atypical pattern of walking, it can affect the way your body distributes your weight when you're standing and put added stress on the plantar fascia.

Obesity

Being overweight or obese puts extra stress on your plantar fascia even before you exercise.

Occupations that keep you on your feet

Teachers, postal workers, factory workers, and others who spend most of their work hours walking or standing on hard surfaces are at increased risk of developing plantar fasciitis.

Treating plantar fasciitis

The most common treatments for plantar fasciitis include:

• Over-the-counter anti-inflammatories — NSAIDs (like aspirin, ibuprofen, and naproxen) reduce pain and inflammation
• Rest and ice the foot for 10-15 minutes, twice a day
• Wear supportive shoes with or without orthotics to provide additional support
• Massage and stretch — a physical therapist can show you stretches and massage techniques for your foot and calf muscles
• Corticosteroid injections directly into your plantar fascia to reduce inflammation
• Platelet-rich plasma (PRP) injections to heal and repair injuries
• Extracorporeal shockwave therapy — concentrated acoustic waves (sound waves) to increase blood flow, encouraging healing

Surgery is rarely necessary to repair the fascia. Recovery may take several months.

Why does plantar fasciitis recur?

Plantar fasciitis generally recurs for one of three reasons. First, you probably didn’t allow enough time for the damage to the fascia to fully heal. Stressing the damaged fascia only leads to more damage.

Second, you might not have changed how you approach your sport to ensure that the same thing won’t happen again.

Third, you’re still not wearing footwear with enough arch and heel support, as well as cushioning. Non-supportive shoes only increase the stress on the fascia and lead to more damage.

If you’re struggling with heel pain that’s sidelining you from the sport you love, we can help. Call any of our Chicagoland Foot and Ankle locations (Mount Greenwood and Portage Park areas of Chicago, as well as Orland Park, Bartlett, Niles, and New Lenox, Illinois) to schedule a consultation, or book your appointment online today.