In fact, walking may actually inflame the plantar fascia more, leading to an extension of your treatment. While it's not walking alone that could further inflame the ligament, if you're not wearing the right shoes or are exerting yourself too much, the plantar fasciitis can flare up.
A plantar fasciitis flare-up will send a sharp pain through your foot and into your ankle, potentially immobilizing you. Attempting to run, walk, or stand can exacerbate the pain considerably.
Since plantar fasciitis pain is caused by irritation and inflammation, staying off your feet can be helpful in reducing both these problems, so pain is reduced too. Keep your feet elevated while you rest and limit your exercise to low-impact activities like cycling or swimming.
Rest your foot as much as possible, avoid running, excessive walking and long periods of standing.
In fact, walking may actually inflame the plantar fascia more, leading to an extension of your treatment. While it's not walking alone that could further inflame the ligament, if you're not wearing the right shoes or are exerting yourself too much, the plantar fasciitis can flare up.
Activities that can increase the force through your feet and aggravate plantar fasciitis include: Running, walking or standing a lot in unsupportive shoes. Running, walking or standing on hard surfaces like concrete. Carrying a heavy object or gaining weight.
RISKS OF UNTREATED PLANTAR FASCIITIS:
Plantar ruptures: Plantar ruptures can happen if plantar fasciitis is not addressed and you continue to place heavy impacts on the plantar fascia. These activities include running, sports, or even standing for long periods of time.
Plantar fasciitis makes your heel hurt when you walk. The pain is usually worse when you get out of bed in the morning or when you walk after sitting for a long time. Walking barefoot, walking on tiptoe, or walking up stairs may make the pain worse.
Walking barefoot at home is not recommended for the same reason walking barefoot outside is ill-advised, Dr. Peden says. “All kinds of footwear protect your feet. Over the course of weeks or months, the strain of walking barefoot can add significant stress to your arches, tendons, plantar fascia, and joints,” he says.
Many people do not wear shoes in their house, but walking barefoot may be painful (or impossible) if you have plantar fasciitis. Wearing supportive shoes at all times is essential to taking pressure off your plantar fascia and allowing your foot to heal.
How long does plantar fasciitis last? Plantar fasciitis can typically take anywhere from 3-12 months to get better. But how fast you heal depends on your level of activity and how consistently you're using at-home treatments. But again, if you're not feeling relief, don't wait to get care.
The best—and the fastest—way to recover is through manual physical therapy and low-impact exercises that focus on the Achilles tendon and plantar fascia. Regular physical therapy treatment will rebuild stability in your ankle and strengthen your tissue along the sole of your foot.
It's definitely possible to train through mild plantar fasciitis, so long as it is relatively mild, but you should consider reducing your volume while you heal.
Stage 3 is for those who have had plantar fasciitis for one year or longer, whose symptoms are severe and preventing them from work or recreation. It involves a surgical release of part of the insertion of the plantar fascia.
Shoes which often make plantar fasciitis worse are flat slip on shoes or pumps. Ugg boots are also very bad. Flip flops are bad yet remain a popular choice of footwear for many people, particularly those that live in warmer climate.
Days of sitting like this causes the muscles to shorten which tightens the Achilles tendon and plantar fascia. Patients often complain of a sharp pain in the bottom of the heel when they get up after sitting. Though the pain improves as they get up and move around, it returns when they sit back down.
Most people who have plantar fasciitis recover in several months with conservative treatment, such as icing the painful area, stretching, and modifying or avoiding activities that cause pain.
Standing for long periods
Predictably, being on your feet all day can exacerbate your plantar fasciitis. If your job or daily activities require you to stand for long stretches of time, make it a point to take breaks for a few minutes throughout the day.
Because of the inflammation associated with the acute phase of plantar fasciitis, soaking your feet in hot water is discouraged. Heat can increase swelling and worsen the condition.
Far from being a permanent or chronic condition, plantar fasciitis typically responds well to treatment. Most people recover completely with a few months of conservative treatment.
Plantar fasciitis pain is usually worse when you get out of bed in the morning or during the first steps after sitting for a long period of time. While you are standing or walking, you may sometimes feel a sharp, stabbing pain in the heel.