Plantar Fasciitis: Symptoms, Treatments, and Recovery Tips

Plantar fasciitis

For the past ten months, both of my feet have been experiencing pain at the front and back.
The first visit to the doctor was ineffective.
For the first three months, I managed by soaking my feet in hot water.
I tried traditional Chinese medicine, but the results were limited.
Later, I took medications from orthopedics and neurology, but they did not help.
Rehabilitation therapy was also ineffective.
I was even prescribed anticonvulsants, which caused migraines.
I underwent health checks and X-rays, but everything appeared normal.
In the fifth month, I received two steroid injections, which significantly reduced my symptoms.
I later discussed switching to oral steroids with my doctor, but that led to increased foot pain, irregular menstruation, and a slight moon face, so I stopped the medication.
I continued soaking my feet, but sometimes it helped and sometimes it didn't.
I haven't seen a doctor since then, but I still cannot stand for long periods due to my job.
As I age, I find myself walking and standing for extended periods after work.
The day before a flare-up, I had someone clean my car's interior, which had a strong odor.
After work, I had to press the brake pedal very hard, and the next day, I experienced a flare-up.
Now, I mostly sit while doing household chores and at work.
In the morning, I feel okay, but after about ten minutes, I need to sit down.
In total, I stand for less than an hour a day.
The more I exert myself, the worse it gets.
By five or six in the evening, it feels like there is a lot of blood pooling in my feet, making it even harder to stand.
A colleague advised me to do external rotations with my feet while sitting up in bed in the morning, which made my feet feel much looser.
After a few days, the pain in the front of my feet disappeared, but there was little effect on the back.
I stopped doing those exercises and now spend my days sitting or lying down, doing exercises that I find comfortable.
I wonder if this condition is due to age-related wear and tear on my feet, causing slower recovery.
I also suspect that exposed nerve endings contribute to the pain and discomfort.
I experience intermittent pain around the edges of my feet, which persists even when lying down, with only sleep providing relief.
Symptoms reappear upon waking, and they worsen in the evening, creating a mix of sensations.
This condition disappeared two months ago.
Before the flare-up, I was eating cherries, and now I eat grapes daily, which seems to make my feet feel better.
Recently, I've been drinking pork bone soup every day, which also seems to help.
I wonder how long it will take to fully recover and walk like a normal person.
Initially, when the pain started, I followed the doctor's advice to wear cushioned shoes, and recently I found shoes with cushioning both in the front and back, which have reduced the pain in the forefoot.
I've been wearing them at home, and I also looked for shoes with springy heels, but I couldn't find any.

Yao Minli, 40~49 year old female. Ask Date: 2001/02/19

Dr. Xie Tianjie reply Orthopedics

Foot pain is common in modern society, with patients often reporting soreness in the soles of their feet while standing or walking, which alleviates when sitting or resting.
Foot pain can include conditions such as plantar fasciitis, fat pad syndrome, or calcaneal bone lesions.
A thorough clinical examination is necessary to determine the correct treatment.
General treatment methods include reducing prolonged standing and long-distance walking, adding foam padding to the inside of shoes, and taking oral non-steroidal anti-inflammatory drugs (NSAIDs).
If symptoms persist, corticosteroid injections at the local tender points can also be effective.
Additionally, rehabilitation methods such as shortwave diathermy may be considered for treatment.

Reply Date: 2001/02/19

More Info

Plantar fasciitis is a common condition that causes heel pain and discomfort in the bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes, becomes inflamed. This inflammation can result from various factors, including excessive strain, improper footwear, and age-related wear and tear.

Symptoms
The hallmark symptom of plantar fasciitis is a sharp pain in the heel or along the arch of the foot, particularly noticeable in the morning when taking the first steps out of bed or after prolonged periods of sitting. As the day progresses, the pain may decrease but can return after long periods of standing or after getting up from a seated position. Other symptoms may include stiffness, swelling, and tenderness in the affected area.

Treatment Options
Your experience with various treatments reflects the multifaceted approach often necessary for managing plantar fasciitis. Here are some common treatment options:
1. Rest and Activity Modification: It's crucial to reduce activities that exacerbate the pain, such as prolonged standing or walking. You mentioned that you have been sitting more and avoiding long periods of standing, which is beneficial.

2. Physical Therapy: Stretching and strengthening exercises can help alleviate symptoms. The exercises your colleague suggested, such as foot rotations and leg raises, can improve flexibility and reduce tension in the plantar fascia.

3. Orthotics and Footwear: Wearing supportive shoes with good arch support and cushioning can significantly reduce pain. You mentioned using air-cushioned shoes, which can help absorb shock and provide comfort.

4. Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation. However, you should consult with your healthcare provider about any medications, especially if you experienced side effects from previous treatments.

5. Corticosteroid Injections: As you noted, receiving steroid injections can provide temporary relief from inflammation and pain. However, they should be used judiciously, as overuse can lead to complications.

6. Alternative Therapies: Some individuals find relief through alternative treatments such as acupuncture, massage therapy, or using ice packs to reduce inflammation.

7. Surgery: In rare cases where conservative treatments fail, surgical options may be considered to release the tension on the plantar fascia.

Recovery Tips
Recovery from plantar fasciitis can vary significantly from person to person. Here are some tips to aid in your recovery:
- Consistency with Exercises: Continue with the stretching and strengthening exercises, as they can help improve your condition over time. It’s essential to be consistent and patient, as healing can take several months.

- Maintain a Healthy Weight: Excess weight can put additional strain on your feet. If applicable, maintaining a healthy weight can help alleviate some of the pressure on the plantar fascia.

- Footwear Choices: Invest in shoes that provide adequate support and cushioning. Avoid walking barefoot on hard surfaces, as this can exacerbate symptoms.

- Gradual Return to Activities: As your symptoms improve, gradually reintroduce activities. Listen to your body and avoid pushing through pain.

- Dietary Considerations: While there is no specific diet for plantar fasciitis, maintaining a balanced diet rich in anti-inflammatory foods (like fruits, vegetables, and omega-3 fatty acids) can support overall health and potentially aid in recovery.

Conclusion
Your journey with plantar fasciitis has been challenging, but it’s essential to remain proactive in managing your symptoms. Recovery can take time, and it’s crucial to find a treatment plan that works for you. If symptoms persist or worsen, consider consulting a healthcare professional for further evaluation and tailored treatment options. With the right approach, many individuals find significant relief and can return to their normal activities.

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