I Have Plantar Fasciitis So Bad I Can't Walk: What To Do?

Plantar fasciitis is a common and painful condition that affects the bottom of the foot. If you find yourself in a situation where the pain is so severe that you can't even walk, it can be incredibly frustrating and debilitating. But fear not; there are steps you can take to help alleviate the pain and get back on your feet.

If you are suffering from plantar fasciitis and find yourself unable to walk due to the pain, it's important to take action.

Learn about the causes of plantar fasciitis, symptoms to look out for, and, most importantly, what you can do to help alleviate the pain and get back on your feet.

Don't let plantar fasciitis hold you back any longer; take the steps necessary to start feeling better today.

What is Plantar Fasciitis?

If you've ever experienced sharp heel pain, especially in the morning or after periods of rest, you might be dealing with plantar fasciitis. This condition occurs when the plantar fascia, a band of tissue connecting your heel bone to your toes, becomes inflamed or irritated. The pain typically feels like a stabbing sensation under your heel, but the feeling varies from person to person. You may also notice discomfort in the arch of your foot and have difficulty walking or standing for extended periods. However a patient interprets their pain, they know right away that something is wrong with their foot.

The pain might subside after a period of time, or when that connective tissue warms up and you massage it a bit, but if it becomes more constant than that and does not subside, you will need more than just a rubbing on the soles of your foot.

Wearing supportive shoes that cushion your feet and provide proper arch support can also help alleviate some of the light and moderate pain and discomfort associated with plantar fasciitis before you get a proper diagnosis.

It's common in runners or people who do a lot of activities where they put a lot of pressure on their feet. This can even include people in the service industry who spend a lot of time standing up without proper footwear, for example.

But how do you know exactly if you have plantar fasciitis? By knowing the symptoms and going to a medical professional or healthcare provider to get a diagnosis.

List of Symptoms of Plantar Fasciitis

The pain is often most intense when you take your first steps in the morning or after you've been resting and sitting for a long time, like on an airplane ride or long drive, as the connective tissue between your heel and toes, known as the plantar fascia, tightens while cooling down.

This morning pain can also be triggered by prolonged periods of standing or physical activity.

Besides the morning pain, plantar fasciitis can also lead to common symptoms like:

• Sharp heel pain
• Stiffness
• Tenderness
• Discomfort in the arch of the foot.

If you find yourself experiencing these symptoms, it's essential to seek proper diagnosis and treatment to prevent further aggravation of the condition.

Treating Foot Pain from Plantar Fasciitis Immediately

As we mentioned above, apart from the morning pain, you may notice that the discomfort eases slightly as you move throughout the day, only to return after long periods of standing or walking.

But many times, the issue does not go away after a light massage or just starting to walk again. When the pain starts to get too severe even to walk, here's what to do:

Rest and Avoid Stepping on Foot

Resting and avoiding stepping on your foot is crucial immediately after feeling foot pain from plantar fasciitis to aid in the healing process and prevent further aggravation.

When you experience plantar fasciitis pain, it's essential to give your foot a break from activities that put strain on it. Avoid high-impact activities or exercises like running or jumping, and opt for low-impact activities such as swimming or cycling that are gentler on your feet.

Remember to rest and elevate your foot whenever possible to reduce inflammation and promote healing. To ease pain and swelling or if you need quick pain relief, you can also put an ice pack under your foot or the area that's painful for 20 minutes max every 2 to 3 hours.

Stretch and Massage

To alleviate foot pain from plantar fasciitis, consider incorporating stretching and massaging techniques into your immediate routine. Here are some simple steps you can take to help relieve the discomfort and promote healing:

• Gently stretching the calf muscles can help reduce tension on the plantar fascia the tissues connecting the heel to the toes, as tight calf muscles can worsen the tightness of the foot's ligaments as well.
• Massage the arch of your foot by using your thumbs or a massage ball. Apply gentle pressure to the arch of your foot to help relax the tissues and improve circulation.
• Roll a frozen water bottle under your foot, which can provide relief by reducing inflammation and numbing the area.

Incorporating these practices into your daily routine can offer immediate relief and contribute to your overall recovery from plantar fasciitis.

Apply Ice and Elevation (RICE Method)

After incorporating stretching and massaging techniques to alleviate foot pain from plantar fasciitis, the next step is to apply ice and elevate your foot using the RICE method immediately after feeling discomfort.

When you start experiencing pain or symptoms of plantar fasciitis, grab an ice pack and place it on the affected area for about 15-20 minutes. The ice helps reduce inflammation and numb the pain. Remember to always wrap the ice pack in a cloth to protect your skin from ice burn.

Elevating your foot is crucial for this method, too. Find a comfortable position where your foot is above the level of your heart. This position helps reduce swelling and encourages proper blood flow to the affected area. You can prop your foot up on some pillows while sitting or lying down.

Don't Go Barefoot

Avoid walking barefoot immediately after feeling foot pain from plantar fasciitis to provide support and reduce strain on your affected foot. Going barefoot can exacerbate the pain and symptoms of plantar fasciitis.

Opt for comfortable indoor shoes with good arch support and cushioning to reduce pressure on your plantar fascia. Think about getting loafers or sandals with good arch support. Shop our Sovella sandals which help with plantar fasciitis.

Additionally, try to avoid walking on hard surfaces like concrete or hardwood floors to minimize impact on your feet. More do's and don'ts here.

Long-Term Treatment of Plantar Fasciitis

After you've gone through the immediate relief techniques and remedies, and if your pain keeps reappearing every day or does not go away, it's time to think about longer-term treatments or even more invasive solutions.

From pain medication to shock wave therapy or even steroid injections, these methods may help alleviate persistent pain and discomfort associated with plantar fasciitis.

Discuss these options with your healthcare provider to determine the most suitable treatment plan for your specific condition.

Take Pain Relievers

Consider incorporating long-term pain relievers if plantar fasciitis symptoms persist despite conservative measures like stretching and rest.

Your doctor or podiatrist will determine the most suitable pain relievers for your condition. They might start with over-the-counter (OTC) non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen or naproxen, or stronger prescription pain relievers in more severe cases.

Ensure you take the anti-inflammatory medicine as prescribed to maximize their effectiveness and minimize potential side effects, all the while you're monitoring your symptoms and making sure you're responding correctly to them.

Remember to continue to engage in stretching exercises, and other recommended therapies alongside pain relievers to promote healing and prevent further discomfort.

 

 

Use Footwear With Correct Arch Support

Wearing footwear with proper arch support is essential for managing plantar fasciitis in the long term and exploring more invasive plantar fasciitis treatment options. The right shoes can make a significant difference in alleviating pain and discomfort associated with plantar fasciitis.

Look for shoes with built-in arch support, or consider using shoe inserts or custom orthotics to provide the necessary support for your feet. These orthotic inserts can help distribute pressure evenly and reduce strain on the plantar fascia, aiding in your daily activities without exacerbating the condition.

When choosing shoes, opt for ones with a firm heel counter and good cushioning to absorb shock while walking or standing. Avoid flat shoes or those with inadequate support, as they can worsen your symptoms.

Also, consider night splints, which can help stretch your plantar fascia while you sleep, reducing morning pain and stiffness. 

Walking Boot or Cane

Your physician might recommend a walking boot, cane, or even crutches for immediate relief if the pain or the damage is too severe and has determined to temporarily keep you from moving your foot at all.

Physical Therapy

Physical therapy offers a holistic approach to healing, targeting not just the symptoms but also the root cause of the condition.

Here are some ways a physical therapist can benefit patients suffering from plantar fasciitis:

• Tailored Exercises: Physical therapists can design specific exercises to strengthen the muscles supporting the foot and ankle, aiding in better alignment and reducing strain on the plantar fascia.
• Hands-On Therapy: Through manual therapy techniques, therapists can help improve flexibility, reduce inflammation, and alleviate pain in the affected area.
• Patient Education: Therapists can educate patients on proper foot mechanics, footwear choices, and lifestyle modifications to prevent further damage to the plantar fascia.

Steroid Injections

If the pains from plantar fasciitis persist despite conservative treatments like physical therapy, steroid injections may be recommended by your healthcare provider. Steroid injections can help reduce inflammation and alleviate the discomfort associated with plantar fasciitis.

At times, steroid injections can provide significant relief, allowing you to resume your daily activities without the constant pains hindering you. It's important to note that while steroid injections can be effective in managing the symptoms of plantar fasciitis, they aren't a permanent solution and will not solve the issues that come from high-impact activities or wearing bad footwear.

The number of injections you can receive may be limited due to potential side effects, so it's essential to discuss this treatment option thoroughly with your healthcare provider. Factors like the severity of your condition, your level of pain, and your response to previous treatments will play a role in determining if steroid injections are the right choice for you. Be sure to seek guidance from a healthcare professional to explore the best treatment plan for your plantar fasciitis.

Shock Wave Therapy

Shockwave therapy involves using high-energy shock waves to stimulate the healing process in the affected area.

Shock wave therapy may be a suitable choice for you because it's:

• Non-Invasive: Even though it's considered a more invasive option, shock wave therapy is still non-surgical, which means no incisions or scars.
• Long-Term Relief: While it may take a few sessions to experience the full benefits, shock wave therapy can provide long-term relief from plantar fasciitis symptoms.
• Minimal Side Effects: Compared to surgical procedures, shock wave therapy generally has fewer risks and potential complications.
• Improved Mobility: By promoting tissue regeneration and reducing inflammation, shock wave therapy can help improve your overall mobility and quality of life.

Consult with a healthcare professional to determine if shock wave therapy is the right choice for your plantar fasciitis.

Surgical Procedures

When conservative treatments fail to alleviate the excruciating pain and immobility caused by plantar fasciitis, surgery may be considered as a last resort. Surgical procedures aim to release the tension on the plantar fascia ligament by partially cutting it to reduce inflammation and promote healing.

One common surgical approach is plantar fascia release, where the tight or inflamed plantar fascia tissue is partially detached from the heel bone.

Another option is gastrocnemius recession, a procedure that lengthens the calf muscle to ease the strain on the plantar fascia.

While surgery offers a more definitive solution for severe cases, it also comes with risks such as nerve damage, infection, or prolonged recovery time.

Surgery should be considered only when all other non-invasive treatments have been exhausted and the debilitating symptoms of plantar fasciitis persist, impacting your quality of life.

Risk Factors for Plantar Fasciitis and What Can Make It Worse

While we know that runners and people who do high-impact sports are more prone to developing plantar fasciitis, they are far from the only ones. Many other lifestyles or medical conditions can lead to plantar fasciitis, as well as simply wearing the wrong type of shoe when walking each day.

Certain Sports and Physical Activities

Engaging in certain sports and physical activities can significantly increase your risk of developing plantar fasciitis and exacerbate existing symptoms.

Among them:

• Running: While running can be a great way to stay active, the repetitive impact on your feet can strain the plantar fascia, leading to inflammation and pain.
• Dancing: The sudden and intense movements involved in dancing can put excessive stress on your feet, especially if you are not wearing proper supportive footwear.
• Basketball: Jumping and quick directional changes in basketball can strain the plantar fascia, making it vulnerable to injury.
• Soccer: The constant running, sudden stops, and pivoting motions in soccer can contribute to the development of plantar fasciitis if the foot support and stretching routines are not taken care of.

Age

With advancing age, you become more susceptible to developing plantar fasciitis or chronic heel pain. As you get older, the tissues in your feet, including the plantar fascia, tend to lose elasticity and become more prone to injury. This can lead to inflammation and micro-tears in the plantar fascia, resulting in the painful symptoms of plantar fasciitis.

If left untreated, plantar fasciitis symptoms can worsen over time, making it even more challenging to walk or engage in daily activities. It's essential to pay attention to any signs of foot pain, especially as you age, and seek proper treatment to prevent the condition from progressing.

Factors such as decreased flexibility, changes in gait mechanics, and the natural wear and tear on your feet that come with age can exacerbate plantar fasciitis symptoms.

Flat or High Arches

The simple shape or mechanism of your feet might contribute to plantar fasciitis, especially if you're not wearing improper footwear.

If you have flat arches, for example, your feet may roll inward excessively when you walk or run, putting strain on the plantar fascia.

Conversely, high arches can also contribute to plantar fasciitis by causing an uneven distribution of weight on the feet, leading to increased pressure on the plantar fascia.

If you overpronate (foot rolls inward) or supinate (foot rolls outward) when walking, it can lead to abnormal stress on the plantar fascia, increasing the risk of inflammation and pain.

Understanding your foot structure and how it affects plantar fasciitis is crucial in managing and preventing further aggravation of this painful condition.

Obesity and Diabetes

Obesity and diabetes are significant risk factors that can exacerbate plantar fasciitis and make it more challenging to manage effectively. Carrying excess weight puts extra strain on your feet, leading to increased pressure on the plantar fascia ligament, which can result in inflammation and pain.

Additionally, diabetes can contribute to nerve damage and poor circulation, further complicating the healing process for plantar fasciitis.

If you're dealing with plantar fasciitis and also struggle with obesity or diabetes, it's crucial to address these conditions to improve your foot health. Managing your weight through a balanced diet and regular exercise can help reduce the pressure on your feet and alleviate symptoms of plantar fasciitis.

For individuals with diabetes, maintaining proper blood sugar levels and working closely with healthcare professionals to manage the condition is essential for preventing complications and promoting healing.

Wearing the Wrong Type of Shoe

Wearing the wrong type of shoe or high heels can significantly increase the risk of developing plantar fasciitis and exacerbate existing symptoms. To prevent further discomfort and support your foot health, consider the following:

1. Choose Supportive Shoes:
Opt for footwear with proper arch support and cushioning to alleviate pressure on your plantar fascia.
2. Avoid High Heels:
Steer clear of high heels or shoes with inadequate support that can strain your foot ligaments and worsen plantar fasciitis.
3. Look for Shock Absorption:
Prioritize shoes with shock-absorbing soles to reduce impact on your feet while walking or standing.
4. Proper Fit is Key:
Ensure your shoes fit correctly to prevent rubbing, friction, and discomfort that can aggravate plantar fasciitis symptoms.

Sitting or Standing For Long Periods of Time

Prolonged sitting can lead to tightness in the calf muscles and Achilles tendon, which in turn puts additional strain on the plantar fascia.

On the other hand, standing for extended periods can also cause stress on the plantar fascia due to the constant pressure and weight-bearing. It's essential to find a balance between sitting and standing throughout your day to reduce the risk of developing or worsening plantar fasciitis.

If your job requires long periods of standing or sitting, try incorporating short breaks to stretch your calf muscles, roll your feet on a tennis ball, or perform simple foot exercises. Additionally, consider using supportive footwear and orthotic inserts to provide cushioning and stability while standing or walking for prolonged periods.

Neglecting Your Stretches and Strengthening Exercises

Consistently neglecting your stretches and strengthening exercises can significantly increase your risk of developing or worsening plantar fasciitis. Taking care of your feet is essential, and incorporating these exercises into your daily routine can make a significant difference in managing or preventing the condition.

You risk having increased pain, reducing your flexibility, and weakening your foot muscles, further complicating your ability to support your arch and absorb shock when walking.

Consequences of Not Treating Plantar Fasciitis

Ignoring the pain and discomfort can exacerbate the condition and potentially result in more severe damage to the plantar fascia, along with other conditions, such as plantar tears.

It's crucial to address plantar fasciitis promptly to prevent these complications and facilitate a quicker recovery.

Plantar Tears and Ruptures

Plantar tears are small tears in the plantar fascia. They can exacerbate the pain you already feel from plantar fasciitis, making it difficult to walk or stand and hindering your daily activities and quality of life.

Untreated tears may become infected, leading to further complications and potential long-term damage.

If the tears on the band of tissue are complete, they're called plantar ruptures. And like tears, if left untreated, a plantar rupture can result in severe pain, swelling, and difficulty walking.

Moreover, the healing process for plantar tears and ruptures can be lengthy and may require interventions like physical therapy or even surgery in severe cases.

Early diagnosis and appropriate treatment for plantar fasciitis can prevent the condition from progressing to more serious complications like ruptures. Taking care of your feet and addressing any foot pain promptly can help you avoid unnecessary discomfort and limitations in the future.

Development of Heel Spurs

Failing to treat plantar fasciitis promptly can lead to the development of heel spurs, causing additional pain and complications in your foot.

Heel spurs can exacerbate the pain you already feel from plantar fasciitis, making it difficult to walk or stand. Addressing heel spurs at a later stage may require more aggressive treatment options and a longer recovery period, delaying your return to pain-free mobility.

Avoid Plantar Fasciitis Thanks to Supportive and Comfortable Footwear from Lucky Feet Shoes

Don't let severe plantar fasciitis stop you in your tracks. Seek immediate medical attention, rest, and elevate your foot. Above all else, invest in supportive shoes with proper arch support and consider a personalized treatment plan.

We have a large selection of men's and women's shoes for plantar fasciitis that provide arch support and comfort, helping you prevent and alleviate the symptoms of plantar fasciitis.

When dealing with the excruciating pain of plantar fasciitis, finding the right shoes can make a world of difference. Lucky Feet Shoes understands the importance of proper arch support in footwear, especially for those battling foot conditions like plantar fasciitis.

Taking proactive steps now can help alleviate pain and improve mobility over time.
Prioritize your foot health and get back on your feet!

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