Our feet go through a lot in life, but we realize their importance when they are in pain or get hurt. When pain strikes, even the simplest tasks can become awfully difficult.

One such painful issue that can happen to anyone is plantar fasciitis; this foot condition can turn each step into a challenge.

If you are also experiencing plantar fasciitis, this blog will help you understand the causes, remedies and cautions you can practice to help your condition.


Who's the Culprit?

Plantar fasciitis is commonly known as a sharp pain in the arch or heel of the feet. It happens when the plantar fascia (the thick band of tissue connecting the heel bone to the toes) becomes inflamed or strained. This condition can usually happen due to overusing your foot during high impact activities, for example: running, dancing, or even standing in the wrong posture.

But, it can also happen due to old age, excessive body weight and low-quality or unsuitable footwear.

How These Culprits Affect the Foot?

a. Overuse and High-Impact Activities:

Engaging in high impact activities that cause repetitive tension on the feet, like running, jumping, or walking, can strain the plantar fascia tissue, leading to pain. This can especially happen if you are straining your feet in the wrong posture.

b. Tight Calf Muscles:

Tight calf muscles can exert excessive tension on the plantar fascia, contributing to its irritation and inflammation.

c. Improper Footwear:

Wearing shoes with inadequate arch support or improper cushioning can strain the plantar fascia, especially during prolonged use. For this, you can use plantar fasciitis insoles.

d. Weight and Lifestyle:

 Body weight gives additional stress to the feet, increasing the risk of plantar fasciitis, especially for people who are obese and always on their feet.


How to Get Relief from Plantar Fasciitis?

a. Rest and Ice:

Give your feet a break by avoiding high-impact activities and applying ice to reduce inflammation and pain.

b. Stretching:

Gently stretching your Achilles tendon and calf can help alleviate tension in the plantar fascia.

c. Orthotics and Supportive Footwear:

Buy shoes with good arch support and cushion insoles. Get a FOOTSY custom orthotic the best shoe inserts for plantar fasciitis that can provide direct support.

d. Physical Therapy:

A physical therapist can help you through exercises to strengthen the muscles around the foot, promoting healing and preventing recurrence.

e. Night Splints:

Wearing night splints can help maintain a gentle stretch for the plantar fascia before you sleep, easing morning pain.


How to Avoid this Foot Condition?

a. Listen to Your Body:

Pay attention to your feet and any signs of discomfort. Ignoring early symptoms can lead to longer issues of plantar fasciitis.

b. Proper Warm-up:

Before engaging in physical activities, ensure a proper warm-up routine that includes stretches for the calf muscles and Achilles tendon.

c. Weight Loss:

Maintaining the right weight can reduce stress on the feet, making them comfortable and happy.

d. Gradual Progression:

If you're starting a new exercise regimen, progress gradually to avoid overloading the plantar fascia.

e. Supportive Footwear:

Choose shoes that provide the right arch support and cushioning, especially if you have a history of foot pain. You can choose custom plantar fasciitis shoe inserts by Footsy.


Plantar fasciitis may disrupt the rhythm of our daily lives, but relief is well within reach with knowledge and the right approach. But now that you have understood the causes, remedies and cautions, you can move forward with caring for your feet and making them happy.

If you have experienced even early symptoms, then don't wait; take the necessary steps to reserve your feet today, and if you are still confused about your symptoms, then contact a good podiatric today.