Plantar fasciitis is a prevalent condition in which the plantar fascia, the strong tissue supporting the foot’s arch, becomes inflamed and irritated. According to an article published in JAMA Network, it’s also a leading reason people in the U.S. seek professional medical help; over a million clinic visits occur annually due to this condition.
Although heel pain is among the most common plantar fasciitis symptoms, some people with this condition can also experience knee pain.
So, how and when exactly can plantar fasciitis cause knee pain? What’s the connection, and most importantly, is there anything you can do to help with heel and knee pain relief?
To that end, the team at Feet for Life, our California-based shoe store specializing in comfort and orthopedic shoes like Uggs, put together this guide. Please read on to discover insights into all those questions.
When and How Can Plantar Fasciitis Cause Knee Pain?
To understand the connection between plantar fasciitis and knee pain, let’s first briefly discuss the plantar fascia.
As mentioned above, the plantar fascia is a tissue band that supports the arch. It runs across the bottom of each foot and connects the heel bones to the toes, serving as a “force and shock absorber” during activities like standing, walking, and running.
While strong and fibrous, the plantar fascia can develop tears due to:
- Tension
- Stress
- Repeated stretching
- Prolonged standing
The tears then cause the fascia to become irritated and swollen. Ignoring these symptoms can lead to long-lasting heel pain impact.
Moreover, someone suffering from plantar fasciitis may try to avoid the highly unpleasant symptoms and sensations by changing how they walk. Such alterations can lead to knee pain.
Altered Gait
Gait refers to how a person walks or moves on foot and includes the coordinated movement of the following:
- Arms
- Legs
- Feet
A normal gait is an alternating, rhythmical movement of the trunks and limbs. It’s crucial to maintain one’s:
- Stability
- Balance
- Movement
- Activities of daily living
Unfortunately, a medical condition or injury, such as plantar fasciitis, can lead to an abnormal gait. Since fasciitis can cause pain, it may force a person to alter their gait by shifting their weight, such as avoiding heel strikes or leaning more on the outside of the foot. They may also reduce the range of motion of the ankles and knees.
It’s crucial to note that gait disturbances can also occur due to aging. For instance, a study published in the National Library of Medicine shows that 85% of adults 60 have a normal gait. However, this figure drops to a staggering 20% by the time they reach the age of 85.
Increased Knee Stress Can Lead to Pain
When plantar fasciitis alters one’s gait, the knees receive more pressure and stress, potentially leading to knee pain.
In addition, plantar fasciitis can weaken the muscles in the feet and ankles. Such weakening can result in instability, further straining the knees and causing even more pain.
If ignored, the knee problems associated with plantar fasciitis can result in:
- Chronic pain
- Long-term inflammation
- Cartilage degeneration
Degeneration of the cartilage can contribute to knee osteoarthritis (OA). OA is a progressive joint disease characterized by the wearing down of the knee joint, which causes more pain and stiffness. It’s highly prevalent; according to the U.S. CDC, around 33 million adults have OA, many of whom feel its pain in their knees.
Who Is Most at Risk of Plantar Fasciitis and Knee Pain?
While plantar fasciitis (and the knee pain it can cause) can happen without an apparent reason, many factors can increase a person’s likelihood of developing it. Knowing these factors can empower you to avoid or minimize your risks proactively.
Overweight or Obesity
MSDManuals.com points out that plantar fasciitis can worsen or result from being overweight. Excess weight can increase stress and pressure on the feet, especially the plantar fascia and the heel. If left untreated, the fascia can become inflamed, resulting in complications such as knee pain.
Flat Feet
Flat feet, also called pes planus, have little to no arch in their soles. Some people have flat feet due to a congenital condition (present at birth), although many others acquire them at some point in their lives, such as if they develop a medical problem. Being overweight or obese can also cause or contribute to pes planus.
Flat feet don’t always lead to problems, but they can lead to gait alterations, which can lead to plantar fasciitis and knee pain.
Certain Occupations
Occupations that require a person to stand or walk for prolonged periods, especially on hard surfaces, can put people at a higher risk of developing plantar fasciitis. Here are some examples:
- Teachers
- Nurses
- Medical professionals
- Factory workers
- Retail employees
- Food service personnel
- Maintenance workers
- Mail carriers
- Military personnel
Dancers and athletes, including runners and those who engage in high-impact activities, may also be at a higher risk of foot health concerns, including plantar fasciitis.
Being Between 40 and 60 Years Old
According to patient info, age is among the most common risk factors for plantar fasciitis, with most people who have it being between 40 and 60.
No, age isn’t something you can control. However, many other risk factors for plantar fasciitis and knee pain, such as weight and gait, are manageable.
Tips for Managing Chronic Foot Pain Due to Plantar Fasciitis
The good news is that most cases and symptoms of plantar fasciitis are manageable at home with lifestyle modifications and noninvasive remedies. Here are some strategies to help you get back on your feet as soon as possible.
RICE Therapy
RICE is a four-step regimen often used as a first aid for soft tissue injuries and problems, including plantar fasciitis. It involves:
- Resting: Resting and reducing movement to allow the affected foot/feet to heal and recover
- Icing: Applying ice packs or cold compresses to the foot/feet to help minimize inflammation and tissue damage
- Compression: Using a snug but not overly tight compression bandage to help provide extra support to the feet and encourage swelling to subside
- Elevation: Keeping the feet above the heart’s level to ease swelling (e.g., propping them on top of several pillows as you lie in bed)
You can apply the RICE method 24 to 48 hours after your feet or knees begin to hurt. You should also consider icing them every two to three hours for 15 to 20 minutes each time.
Wear Supportive Shoes
Wear sturdy, well-cushioned shoes for plantar fasciitis relief. The best footwear for folks with this condition features elements like:
- Strain-reducing arch support
- Impact-absorbing shoe cushioning
- Stability-increasing heel structure
All those features allow the shoes to help your feet distribute pressure evenly throughout the sole. As a result, they can minimize impact forces and reduce overpronation, easing pain and strain on the plantar fascia. The less pain you feel, the less likely you’ll change your gait, which can help prevent knee pain.
Never Walk Barefoot on Hard Surfaces
You likely don’t wear shoes when you’re just at home. However, this doesn’t mean you should walk barefoot, especially on hard surfaces like tiles and wood. Remember: Every step on a hard surface places stress and pressure on the plantar fascia, which acts as a shock absorber.
Instead of walking barefoot, wear comfortable yet supportive sandals. Look for a pair with:
- Excellent arch support
- Built-in cushioning
- High shock absorption rate
All those elements help make sandals ideal for people with plantar fasciitis, flat feet, or both. When shopping for ultra-comfy and supportive sandals, consider the brand Birkenstock.
Consider Shoe Orthotics
Orthotics are devices designed to:
- Support and align the body
- Relieve pain
- Improve function
Shoe inserts, which you can get prefabricated or custom-made, are among the most commonly used orthotics. A podiatrist (Doctor of Podiatric Medicine, DPM) specializes in foot and ankle conditions and can prescribe foot orthotics. Consult with one to determine if these devices can help your condition and, if so, which specific features to look for.
Pain relief is one of the many benefits of investing in and using high-quality foot orthotics. They can benefit those suffering from plantar fasciitis and other conditions like arthritis (including OA of the knees). They can help alleviate pain by reducing strain on the fascia and providing arch support.
In addition to orthopedic footwear, our California-based shoe store, Feet for Life, also carries high-quality orthotics.
Manage Your Plantar Fasciitis and Knee Pain Today
And there you have it, the guide answering the question, “When and how can plantar fasciitis cause knee pain?” Now you know this condition can lead or contribute to knee pain by altering one’s gait and increasing stress and pressure on the knees. However, you also learned that lifestyle modifications and the proper footwear and devices can help manage both conditions.
Feet for Life, our shoe store with branches in Visalia and Bakersfield, CA, has been a premier source of high-quality orthopedic footwear and comfortable, durable shoes and sandals since 1983. Whether you want UGG boots, Birkenstock sandals, or orthotics to help ease your plantar fasciitis and keep knee pain at bay, our team can help.
Shop our extensive shoe lineup, or contact us today to say hello to foot comfort and support tomorrow!
