Can Plantar Fasciitis Cause Knee Pain? Here is What to Do
Learn about plantar fasciitis and knee pain, including what causes them and how to treat them.
This article gives easy-to-understand information to help those dealing with these common foot and knee problems.
What is Plantar Fasciitis?
Plantar fasciitis is an inflammation of the plantar fascia, a band of tissue in the foot, leading to heel pain and discomfort during walking or standing.
Symptoms of Plantar Fasciitis
- Heel pain, often sharp and most intense with the first steps in the morning or after periods of inactivity.
- Pain that typically decreases with movement but might return after long periods of standing or when standing up after sitting.
- A dull ache or a sharp, stabbing pain in the bottom of the foot near the heel.
Causes of Plantar Fasciitis
Plantar fasciitis is commonly caused by factors such as increased activity levels, such as starting a new walking or running program, the structural shape of the foot (like flat feet or high arches), the type of shoes worn, the surfaces on which a person stands, walks, or runs, and the weight carried by the individual.
Plantar Fasciitis and Knee Pain
Plantar fasciitis can significantly impact knee structures, including ligaments, tendons, and the joint itself, through altered gait and biomechanics.
For instance, a person with plantar fasciitis might adopt a compensatory walking pattern to minimize foot pain, leading to abnormal stress on the knee.
This can manifest in activities like climbing stairs or walking on uneven surfaces, where the altered foot mechanics increase strain on the knee joint and surrounding structures.
This irregular strain can cause overuse or imbalance in the knee ligaments and tendons.
For example, an altered gait might lead to excessive inward rotation of the knee, straining the medial collateral ligament.
Similarly, the patellar tendon, which connects the kneecap to the shinbone, might be overstressed due to compensatory movements.
Over time, these changes can lead to knee pain and may contribute to the development of knee conditions such as tendinitis or osteoarthritis.
As you can see, the impact of the foot structures is huge on knee joint, so make sure your ankle muscles are strong as well as your ankle joint is mobile.
How to Deal with Plantar Fasciitis and Knee Pain
Proper Weight Distribution
Proper weight distribution is crucial in treating knee pain stemming from plantar fasciitis. This involves adopting a balanced gait and posture to evenly distribute body weight across both feet.
Corrective measures might include using orthotic insoles for arch support, choosing footwear that provides adequate cushioning and support, and engaging in exercises to strengthen the foot, ankle, and leg muscles.
Strengthen the Muscles
Strengthening the muscles is a vital approach in treating knee pain that arises from plantar fasciitis.
Focusing on exercises that enhance the strength and flexibility of the lower leg muscles, especially the calf muscles, can help. Activities like calf raises, toe curls, and towel stretches are effective.
Strengthening the hip and core muscles is also important, as they play a key role in maintaining proper alignment and balance during movement.
Regularly engaging in these exercises can reduce the excessive strain on the knee caused by altered walking patterns due to plantar fasciitis, thereby alleviating knee pain.
Ankle Mobility Exercises
Ankle mobility exercises are beneficial for managing plantar fasciitis and knee pain.
These exercises help improve flexibility, reduce stiffness, and enhance the range of motion in the ankle, which can alleviate the stress on both the plantar fascia and the knee.
Key exercises include:
- Ankle Circles: Rotate the ankle slowly in a circular motion to loosen the joint.
- Towel Stretch: Sit with your legs extended, loop a towel around your foot, and gently pull towards you to stretch the calf and underfoot.
- Heel Raises: Slowly lift your heels off the ground while standing, then lower back down.
- Toe Walks: Walk on your toes for a short distance to strengthen calf muscles and improve ankle mobility.
- Wall Calf Stretch: Place your foot against a wall with the heel on the floor and lean forward to stretch the calf muscles.
Regular practice of these exercises can contribute significantly to reducing discomfort from plantar fasciitis and knee pain.
Check out complete exercise program for dealing with the plantar fasciitis.
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