Can Plantar Fasciitis Cause Knee Pain?

If a sharp pain in the heel shows up every time the foot hits the ground, and knee pain is also creeping in, it may not be a separate issue. Many assume plantar fasciitis only affects the foot, but the discomfort doesn’t always exist. Over time, how a person walks to avoid heel pain can shift pressure to the knees. Without realizing it, the body tries to balance itself by changing posture or stride, and that’s when the knees start to suffer too. So, what begins as a foot problem can quietly turn into something much bigger.

What is Plantar Fasciitis?

Plantar Fasciitis occurs when the plantar fascia, which connects the heel bone to the toes, becomes inflamed. This muscle inflammation causes stress on the lower foot, making walking difficult. You may experience given below symptoms of Plantar fasciitis;

• Severe pain in the lower side of the feet

• The heel bone is hurting after a walk

• Redness around the heel

• Difficulty in moving the ankle

The symptoms of the problem may vary from person to person, but the presence of two or more symptoms for a long time may be a sign to worry about it.

Factors Causing Plantar Fasciitis

This condition may occur due to many factors, but it is commonly seen in people.

• Performing hard exercises frequently

• Obese people

• Having flat feet 

• Using uncomfortable footwear

• With the age group 40 to 60

Plantar Fasciitis and Knee Pain

You often may have wondered how does foot pain affect knee joints? The answer lies in understanding the biomechanics of Plantar Fasciitis. It primarily causes foot muscles to swell, but indirectly stresses the knees. If not diagnosed carefully, the ongoing problem can cause unbearable pain in the knees or sometimes in the surrounding joints. If you are experiencing knee pain and discomfort in your feet, it is time to consult a professional to analyze the root cause, which, in such a case, may be Plantar Fasciitis.

Here is how the knees of people with this problem may get affected:

Stress on the Knees

The heel bones, which usually bear the weight, experience pain and discomfort due to muscle stress. The heel bones shift the body weight to the knees, and when the condition persists, the muscles and joints around them experience severe pain.

Incorrect Posture

Plantar fasciitis causes discomfort and severe pain. The affected person may walk in different positions to cause the least disturbance to the feet's pain points. Doing so for a long time can cause a misalignment in the body’s natural posture and walking style.

Best Supportive Footwear for Plantar Fasciitis

You can not neglect the importance of supportive footwear in preventing knee pain from Plantar Fasciitis. People suffering from this condition must choose specific sandals for plantar fasciitis. To get your hands on some of the best options, here are some of the best orthopedic sandals:

Serena Double-Strappy Leather Platform Sandals

Serena double-strappy leather platform sandals offer comfort and style for people with plantar fasciitis and knee pain. This durable footwear is prepared using leather and reflects premium and grace. Try this lightweight and easy-to-carry sandal for a long working day. It offers;

• A footbed that naturally adjusts to your foot shape, offering support. 

• Adjustable straps to nicely grip your foot. 

• A noticeable sole to support the arch of your foot. 

Hadal Slingback Sandal

Hadal Slingback Sandal is another go-to option that is APMA-approved and has a comfy design. These cosy sandals allow you to experience comfort, style, and stability all in a single item. In this lightweight item, you get;

• Shock-absorbing footbed that provides cushioning support.

• Comfort of an elegant grip while keeping the feet cool with the upper body.

• Adjustable straps hold the heels with no chance of slipping.

With this fantastic sandal, you can go for long walks or enjoy vacations without worrying about hurting your lower legs or feet.

Footwear to Avoid in Plantar Fasciitis

If you have plantar fasciitis, you should be very careful with your footwear choices. Any negligence can make the problem even worse and delay healing. 

Look at some footwear types that one with this condition should never consider wearing.

Footwear with no Arch Support

• It is not recommended for people with plantar fasciitis as it worsens muscle disturbance. 

• Lack of arch support can cause stabbing pain, making you feel uneasy. 

• Too flat to make your lower foot muscles feel relaxed.

Flip Flops

• Due to a lack of heel cushioning, such footwear can not absorb usual shocks.

• Flip flops also do not have arch support and can cause over-stretching.

• It has a poor design that offers very little support to the feet.

Flat Ballet Sandals

• Have flat soles with no cushion that only increase muscle stress.

• The arch of the feet does not get the required support.

Best Exercises for Plantar Fasciitis

Look at some quick and easy exercises you may perform at home to treat your plantar fasciitis.

Plantar Fascia Stretch

It is an easy stretch. Sit straight on the ground with your legs in a cross-sit position. Keep the affected leg above and hold your foot. Now, carefully pull the toe to the shin. Stay in this position for at least 15-30 seconds and repeat thrice. This is an excellent move to relieve pain and stress in the lower foot muscle, and the repetitive action regularly ensures quick healing of the affected foot.

Tiptoe Walking

This convenient exercise may ease the pain of Plantar Fasciitis. To tiptoe, you only have to stand straight on the floor. Now, lift your heels as high as possible while the toes do not leave the floor. Take small steps forward while keeping the position and complete the count until at least 15. Be gentle, and keep your feet at least a foot apart. Doing so can relax your strained muscles and improve your feet' balance.

Golf Ball Roll

The Golf ball roll movement involves rubbing a ball under your foot to help improve muscular flexibility and reduce pain and inflammation. You may perform this exercise at home just by using a ball. Place a ball under one of your feet and stand straight on the other foot. Gently move the ball so that the movement focuses on the arch of your foot. Repeat the exercise for at least 2 minutes to minimize the severe pain of Plantar Fasciitis.

Calf Raises

Calf raises are the stretching movements that focus on the calf muscles. Due to Plantar Fasciitis, high stress, and continued pain, the calves tighten, making them hurt. To relieve this, you just have to stand straight on the edge of a step higher than the floor, such that the tiptoes touch the surface and the heels hang. Lift the heels, wait for a few seconds, and then move them back. Repeat the same move around 15 times in one go. This way, you may relax the muscle tightening in the lower legs.

Marble Pickups

In this exercise, you pick marble pieces using your toes. Place some marble blocks and stand near them. With the help of your toes, pick the marbles and drop them in a box or something similar. Keep doing so until there is no marble left on the ground. Regularly doing these movements relaxes the toe muscles that get weaker due to the continual pain of Plantar Fasciitis.

Other Methods to Overcome Plantar Fasciitis

Other options, in addition to physical exercises, also work to treat the problem. For better healing, you may try any of these methods with exercises.

Ice Therapy

Ice therapy involves rubbing ice cubes on the affected part or doing a gentle foot massage. This is one of the simplest ways to minimize the pain and swelling in Plantar Fasciitis, as the cold massage numbs the pain and reduces inflammation. You have to repeat the ice massage at least three times a day, and each time, continue the process for up to 15 minutes for quick healing.

Heating

Heating works best when combined with physical therapy to treat Plantar Fasciitis. You can apply a mild hot pad to the affected area for 10-20 minutes. This is a go-to idea to eliminate stiff muscles, common in this condition. However, consider it a temporary option to relieve pain, and use gently heated pads to avoid burns.

Massage

Another common way to relax your muscles is to massage the area around the foot and knee gently. In case of Plantar Fasciitis, you may go for;

• Deep tissue massage is achieved by gently stroking the area using your fingers. 

• Thumb pushes involve using the thumbs of both hands to move back and forth from the heels to the toes. 

• Heel of hand massage, where you must apply pressure on the lower side of the foot with the heels of both hands. 

Regular massage is an effective way to prevent the recurring incidents of Plantar Fasciitis.

Using Suitable Orthotics

You may go for some suitable orthotics as your healthcare consultant or physiotherapist prescribes. You may get customized ones focusing on your condition. These orthotics may take a month or even more to eliminate the disturbance in your foot’s biomechanics that Plantar Fasciitis may have caused. You may quickly reduce the symptoms and notice an improved posture with a practical orthotic choice.

Medications

If the pain and discomfort are too severe for Plantar Fasciitis patients to bear, they may seek medication for even quicker relief. Some common medicines suitable for such conditions are Nonsteroidal Anti-inflammatory Drugs or typical painkillers such as naproxen. However, these medicines can only alleviate the pain and not cure the condition.

Prevention Tips for Plantar Fasciitis

• Wear the same footwear on alternate days to avoid or minimize the pressure on the same areas.

• Keep your exercise and walking spans in check and avoid aggressive mobility actions to avoid triggering the muscular pain.

• Include gentle movements in your daily routine for smooth muscle functioning.

• Usually, the stiff muscle problem occurs right after waking up. Consider a careful foot movement during this time. 

• Do not walk for longer spans and be careful about your footwears and the type of surfaces you are walking on.

• Too hard surfaces can trigger muscle strain and increase pain.

The Bottom Line

Pain and discomfort are usually not confined to a single point. Instead, all the interlinked systems are equally hurt when a disturbance occurs. The same applies to plantar fasciitis, where a single muscular stress causes discomfort in the feet, calves, knee muscles, and surrounding joints. In such cases, treating only the feet is not a choice; instead, professionals recommend an integrated approach of muscle mobility, comfortable orthopedic sandals, and adjusting daily life stuff in alignment with the ways to quick recovery.

Frequently Asked Questions

Can plantar fasciitis pain spread up the leg?

Plantar Fasciitis causes continuous foot pain, considerably changing a person’s walking posture. Specific points, including the ankle, calf, and thigh muscles, are subjected to extra pressure, causing them to tighten. This leads to the spreading of the legs.

What is the worst thing you can do for Plantar Fasciitis?

People with Plantar Fasciitis should avoid gaining weight. Higher body weight puts extra pressure on the lower body, making the pain even worse and healing slower.

What kind of shoes should be avoided in Plantar Fasciitis?

Shoes without arch support can be the worst choice for Plantar Fasciitis. Do not wear flip-flops or flat sandals; prefer cushioned shoes for comfort.

Is it bad to walk a lot with Plantar Fasciitis?

Moderate activity is recommended for people with Plantar Fasciitis. However, walking too much can delay healing. Take short breaks while walking and wear comfortable shoes to avoid inflammation.