Plantar fasciitis is a painful inflammation of the plantar fascia (the arch tendon of the foot). It is an overuse injury that worsens with activities such as gymnastics (tumbling), rope skipping, sprinting, and similar sports.
Heel spurs are bony growths on the heel bone (calcaneus) where the plantar fascia attaches. While the symptoms of plantar fasciitis and heel spurs are similar, inflammation can heal faster than a heel spur, which can be seen on an X-ray. Long-term inflammation of the plantar fascia can lead to heel spurs.
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Description: Plantar Fasciitis & Heel Spurs
Plantar fasciitis is an inflammation of the arch tendon of the foot. Pain sometimes radiates forward toward the ball of the foot.
Plantar fasciitis and heel spurs are not exactly the same, but they are closely related.
- Plantar fascia: A broad, thick band of tissue on the sole of the foot, running from the heel to the front of the foot.
- Inflammation can occur when part of the tendon micro-tears or ruptures.
For example, during my military service in Austria, I developed plantar fasciitis due to: bad shoes, walking in snow 16 hours a day, and daily wushu and gymnastics training. It took five months for the inflammation to fully resolve.
Symptoms: Plantar Fasciitis & Heel Spurs
- Heel pain: Under the heel where the plantar fascia attaches (usually on the inside)
- Pain may radiate to the outside if you adjust your walking style due to discomfort
- Pain is often worse in the morning when standing up
- Sleeping with warm but not tight socks may help slightly
- Avoid running or rope skipping in the morning or in a cold environment
Who is Susceptible: Plantar Fasciitis & Heel Spurs
- People who don’t stretch their calf muscles, leading to tension in the plantar fascia
- Practitioners of sports that involve bouncing on the balls of the feet, such as gymnastics, rope skipping, sprinting, volleyball, etc.
- People who train in cold environments without proper warm-up
- People with high or low arches
Treatment: Plantar Fasciitis & Heel Spurs
- Rest as soon as possible and continue until you feel no pain. You can train other muscle groups like thighs and upper body.
- Taping techniques and foot supports can help reduce pressure on the plantar fascia during work or school. Avoid taping too tightly, as this can worsen pain (consult a professional).
- Ice therapy reduces pain and inflammation. Be careful not to exercise with a cold arch tendon, as this can worsen the injury.
- Stretching of the plantar fascia and calf muscles is essential. Avoid ballistic stretches—these can worsen inflammation.
- Special shoes can relieve pressure from the tendon while resting (consult an orthopedist).
- Anti-inflammatories (e.g., diclofenac) may be used under a doctor’s guidance.
- In some cases, cortisone injections are necessary to reduce inflammation.
- In severe cases, surgery may be required.
Trainer Advice: Plantar Fasciitis & Heel Spurs
- Warm up properly using socks and/or shoes
- Avoid jumping on the balls of your feet in a cold environment
- If you feel any pain, STOP and rest
Related Topics
- Rope Skipping
- Arch Tendon Stretch
- Calf Stretch on a Stair
- Osgood-Schlatter Syndrome
Videos: Plantar Fasciitis & Heel Spurs
