Understanding Plantar Fasciitis

Plantar fasciitis occurs when the plantar fascia — a thick band of tissue that runs along the bottom of your foot from your heel to your toes — becomes irritated or develops small tears. The plantar fascia acts as a shock absorber and supports your foot's arch, playing an important role in normal walking. Despite what the name implies, plantar fasciitis is a degenerative condition rather than an inflammatory one.

The condition typically causes stabbing pain in your heel, particularly during your first steps in the morning or after periods of rest. According to the National Center for Biotechnology Information, millions of individuals in the United States suffer from heel pain each year, and plantar fasciitis is a primary cause.

Why Seniors Are at Higher Risk

As we age, several factors make us more susceptible to developing plantar fasciitis. Research shows that 1 in 4 older adults suffers from heel or foot pain, which is significantly higher than the general population rate of about 1 in 10 people.

The aging process brings several changes that increase your risk:

• Natural wear and tear. After decades of walking, running and standing, your plantar fascia naturally loses some of its elasticity and becomes less resilient.
• Fat pad deterioration. The fat pad under your heel naturally thins with age, providing less cushioning and shock absorption during walking and standing.
• Decreased flexibility. Tight calf muscles and Achilles tendons, which become more common with age, can put additional stress on the plantar fascia.
• Weight changes. Studies indicate that having a BMI over 27 is associated with plantar fasciitis.
• Chronic conditions. Health conditions more common in seniors, such as diabetes and cardiovascular problems, can reduce circulation to the feet and slow healing.

Risk Factors to Be Aware Of

Beyond age, several other factors can increase your likelihood of developing plantar fasciitis:

• Being female (women are affected more often than men)
• Having high arches or flat feet
• Standing for prolonged periods
• Wearing unsupportive footwear
• Being overweight
• Having limited ankle flexibility

Effective Treatment Options for Seniors

The good news is, plantar fasciitis is highly treatable, especially when addressed early. With proper treatment, 80% of individuals improve within 12 months. Here are the most effective treatment approaches for seniors:

Conservative Treatments

• Rest and activity modification. Give your feet time to heal by reducing activities that worsen the pain. This doesn't mean becoming sedentary — just be mindful of high-impact activities.
• Ice therapy. Apply ice to your heel for 15 to 20 minutes several times a day, especially after periods of activity. A frozen water bottle works well and can double as a massage tool.
• Pain management. Over-the-counter NSAIDs like ibuprofen can help reduce pain. Always follow package directions, and consult your doctor if you have health conditions that might interact with these medications.
• Supportive footwear. Invest in well-fitting shoes with good arch support and cushioning. Avoid walking barefoot on hard surfaces, and replace worn-out shoes regularly.
• Orthotic inserts. Custom or over-the-counter shoe inserts can provide additional arch support and help distribute pressure more evenly across your foot.

Stretching and Exercise

Strengthening and stretching exercises can greatly reduce pain and improve walking in people with plantar fasciitis. Here are some senior-friendly exercises you can do at home:

• Calf stretches. Stand at arm's length from a wall, place your affected foot behind the other and lean forward while keeping your back heel on the ground. Hold for 30 to 45 seconds, and repeat several times.
• Plantar fascia stretch. While sitting, cross your affected leg over the other and gently pull your toes toward you until you feel a stretch in your arch. Hold for 30 seconds.
• Towel stretch. Sit with your legs extended and loop a towel around the ball of your foot. Gently pull the towel toward you while keeping your leg straight.
• Rolling massage. Roll a tennis ball, frozen water bottle or foam roller under your foot for 3 to 5 minutes. This helps massage the plantar fascia and can provide pain relief.
• Toe exercises. Try picking up marbles or scrunching a towel with your toes to strengthen the small muscles in your feet.

When to Seek Professional Help

While many cases of plantar fasciitis respond well to home treatment, you should consult a health care provider if:

• Your pain persists for more than a week without improvement.
• The pain is severe enough to limit your daily activities.
• You experience numbness, tingling or fever along with heel pain.
• Home treatments haven't provided relief after 4 to 6 weeks.

The Road to Recovery

Living with plantar fasciitis doesn't have to mean giving up the activities you enjoy. With the right approach to treatment and prevention, you can get back to walking comfortably and participating fully in all life has to offer. Whether you're exploring the beauty of Arizona around Glendale or participating in community activities, taking care of your feet will help you stay active and engaged.