TIPS FOR HEALING
PLANTAR FASCIITIS AN ORTHOPEDIC EXPERT OFFERS TIPS FOR RELIEVING PERSISTENT FOOT PAIN.
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f you have ever felt a sharp, stabbing pain in your heel first thing in the morning, you may be among the 3 million people in the United States affected by plantar fasciitis each year. This common yet often misunderstood condition affects the thick band of tissue that runs along the bottom of your foot. Andrew Max Somberg, MD, a foot and ankle orthopedic specialist at Montefiore Einstein Comprehensive Orthopedic & Spine Center in West Nyack, New York, explains that relief is possible and highly likely with the right care.
WHAT IS PLANTAR FASCIITIS?
“It’s inflammation of the plantar fascia, the thick ligament that connects your heel to the front of your foot,” Dr. Somberg explains. “It’s multifactorial—often caused by a combination of factors like obesity, flat feet, tight calves and highimpact activities.” The most characteristic symptom of the condition is heel pain, which is most intense when you first get out of bed or stand up after ANDREW MAX SOMBERG, MD
sitting. While it often improves after a few steps, the ache tends to return later in the day. Many confuse the pain with heel spurs or nerve issues, but Dr. Somberg clarifies, “Heel spurs can coexist with plantar fasciitis, but they aren’t the cause.”
RISK FACTORS
Plantar fasciitis is more common among middle-aged adults (40 to 60 years old), women, and individuals who work on hard surfaces or stand for prolonged periods. Weight and diet also play a significant role. “Obesity is a major risk factor, and people with diabetes have a higher incidence of plantar fasciitis,” Dr. Somberg says. A wellbalanced diet and regular lowimpact physical activity are crucial for a long-term plan to maintain health and remain pain-free.
DIAGNOSIS AND TREATMENT
“Plantar fasciitis is a clinical diagnosis,” Dr. Somberg says. “We usually don’t need imaging unless something atypical is noted on exam.” An MRI may confirm the condition but isn’t typically required. “Plantar fasciitis almost always responds well to nonsurgical methods,” he adds. Starting a daily regimen of calf and plantar fascia
stretches—especially before your first step in the morning—can be remarkably effective. Walking barefoot on hard surfaces should be avoided. “Supportive shoes and orthotic inserts help keep the foot properly aligned, which relieves stress on the plantar fascia,” Dr. Somberg notes. Customized exercise plans and treatments such as physical therapy and/or shockwave therapy can significantly reduce symptoms. Dr. Somberg also recommends deeptissue massage and rolling a frozen water bottle under your foot. Rest and swapping high-impact workouts for gentler options such as cycling or swimming are also advised. “The key is not to rush it,” he says. “Healing takes time and daily attention.”
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