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Are your heels constantly hurting from plantar fasciitis, and now your knees have joined the pain party? You are not alone. Many people dealing with chronic leg pain also begin to notice discomfort in their knees over time.

So, can plantar fasciitis cause knee pain? Short answer: yes. A longer explanation has to do with how your leg pain can quietly affect your knees, posture, and overall movement. This comprehensive article breaks down the disconnect and what you can do to feel better.

Can heel pain from plantar fasciitis affect the knees?

Yes, plantar fasciitis (inflammation of the plantar fascia, which is the thick tissue on the bottom of the foot) can indirectly cause knee pain. The connection is in how your body compensates for heel discomfort.

To avoid pain, you can start walking differently, shifting your weight awkwardly or favoring one side. These changes in gait and posture can put unusual stress on your knees, leading to soreness, inflammation, or even injury over time.

How does plantar fasciitis cause knee pain?

This is how leg pain can spread to the knees:

1. Changed gait (walking pattern):

• Plantar fasciitis often causes you to change your walking pattern to avoid heel pain.

• This change can cause excessive pressure on the knee joint. Over time, this extra stress can cause pain and discomfort in the knee.

2. Muscle imbalance:

• Avoiding heel stress causes you to overload other muscles, especially in the legs and knees.

• This, in turn, leads to muscle tension in the knee, which increases the pain.

3. Changed weight distribution:

• Plantar fasciitis also unbalances the distribution of body weight across the foot. This naturally transfers excess pressure to the knee joint.

• This compensation leads to strain that causes pain in the knees.

4. Poor alignment in the lower body:

• Plantar fasciitis can interfere with the proper alignment of lower parts of the body, such as the knee.

• This leads to stress and long-term wear and tear on the knee joint, which increases pain.

Signs of your knee pain may be related to plantar fasciitis

Understanding the connection between plantar fasciitis and knee pain can be difficult because both have similar symptoms. However, some signs may point to plantar fasciitis as the cause of knee pain.

If you’re not sure if your knee pain is related to plantar fasciitis, check out these tips:

• Knee pain experienced after or during an attack of plantar fasciitis.

• Worsening of knee pain after long hours of walking or standing, especially if it develops with heel pain.

• Knee pain goes away when leg pain is treated.

• Knee pain increases with certain activities, such as running or climbing stairs, because they repeatedly impact the legs and knees.

• Detecting changes in leg position and walking pattern.

If you have any of these problems, see your doctor to determine the exact cause and treatment.

When to see a doctor?

Consult an orthopedist or foot therapist if you experience:

Don’t wait too long. Early medical intervention can help in accurately diagnosing the cause and creating a customized treatment plan. This can help you live pain-free and improve your quality of life.

Treatment of plantar fasciitis causing knee pain

Since heel pain is often a root problem, treating plantar fasciitis first is key to relieving knee discomfort.

Conservative treatments:

1. Change of rest and activity:

Rest your feet to reduce knee and heel inflammation. Avoid activities that increase pain, such as vigorous exercise and prolonged standing, as this will promote healing.

2. Ice therapy:

Apply an ice pack to the affected area for about 15-20 minutes to relieve pain and inflammation. Do this several times each day.

3. Stretching exercises:

Regular practice of these exercises can improve flexibility and relieve stress on the heel and knee, reducing pain.

• Plantar ligament stretches: Hold your toes and gently pull them towards your shins, feel the stretch in the arch of your foot.

• Calf stretches: Step one leg back, keeping the heel on the floor, then bend forward to stretch the calf and Achilles tendon.

• Towel wrinkle: Sit on a chair and put a towel under your feet. Gather the towel around your toes and bring it towards you.

4. Orthotics (shoe parts):

Over-the-counter or custom orthotics can support the arch of your foot and redistribute the stress. This in turn helps to align the knee and the foot.

5. Supportive footwear:

Wear supportive shoes with proper arch support and cushioning to improve foot and ankle alignment. This can relieve the load on the heel.

6. Physiotherapy:

A physical therapist’s customized exercise program can help strengthen, stretch, and improve foot, knee, and ankle range of motion. This restores the correct walking pattern.

7. Painkillers:

OTC pain relievers such as ibuprofen or naproxen can relieve inflammation and pain.

Advanced treatments:

1. Night splints:

Using it can help keep the plantar fascia stretched throughout the night. This helps relieve pain and stiffness in the mornings.

2. Corticosteroid injections:

These shots can help relieve inflammation, but they are usually used for a short time.

3. Surgery (only if necessary):

If pain persists despite conservative treatment, surgical options may help:

• Open plantar fascia release: Involves a large incision (cut) in the heel to separate the plantar fascia from the heel bone.

• Endoscopic plantar fasciotomy (EPF): Involves a small incision and a camera to see and cut the damaged part of the sole of the foot.

Related reading: How to Cure Plantar Fasciitis in One Week?

Why physiotherapy is most important

Physiotherapy is not just foot care; it’s about restoring the function of the whole body. Here’s how it helps:

• Improves gait pattern and weight distribution: Exercises your gait, which improves posture, balances weight more evenly and prevents strain on legs and knees.

• Builds Supportive Strength: Exercises that target supporting muscles such as the hamstrings, glutes, quadriceps, and calves can reduce the stress caused by plantar fasciitis and increase stability of the knee joint.

• Improves flexibility: Stretching exercises such as plantar fascia stretches and calf stretches can improve lower body flexibility. This reduces the strain on the sole of the foot and the knee.

• Relieves pain and promotes healing: Use manual therapies such as massage or joint and soft tissue mobilization to reduce pain, manage heel and knee limitations, and improve tissue mobility. Also take advantage of the dry needling technique to release tight muscles that are responsible for knee and leg pain.

Working with a therapist ensures that you’re not just masking the pain, but also addressing the root cause.

Risk factors for both plantar fasciitis and knee pain

Identifying common risk factors can help you prevent the development or recurrence of both conditions.

Risk factors for plantar fasciitis:

All of these risk factors put excessive pressure on the plantar fascia and limit movement:

• Fatness

• Foot mechanics such as high arches or flat feet

• Tight calves

• Prolonged walking, standing and running

• Improper footwear, such as insufficient arch support or cushioning

• Older adults, 40-60 years old and especially women

• Certain medical problems, such as arthritis

• Powerful exercises including running and jumping

Risk factors for knee pain:

All of these factors put excessive stress on the knee joint and affect the alignment of the knee:

• Fatness

• Foot mechanics such as poor foot structure and alignment

• With age, osteoarthritis (which causes knee pain) can become very common, research says.

• Incorrect footwear, such as worn or ill-fitting shoes

• Tight or weak muscles around the knee

• Previous knee injury

• Prolonged standing, walking and running

• Impressive activities such as climbing stairs and jumping

Tips for preventing plantar fasciitis and knee pain

Preventive care goes a long way. Here’s how to stay ahead of the pain:

• Wear supportive footwear, especially during activity, to improve cushioning and stability.

• Stretch the soles of the feet, calves and Achilles tendons to loosen tight muscles and strengthen sore feet.

• Practice simple plantar fasciitis exercises, such as arch raises and toe curls, to support foot alignment and balance and reduce pressure on the soles of the feet.

• Use custom shoe insoles to provide extra support and keep your feet in the right position.

• Maintain a healthy weight by eating a balanced diet and exercising to relieve stress on your knees and feet.

• Do not walk barefoot or run on hard surfaces to prevent strain on the knee joint.

• Stretch your hamstrings, hip flexors, and quadriceps regularly to improve knee flexibility and relieve strain.

• Always watch for pain signals and don’t overdo it, especially when starting a new exercise program.

Small daily habits can prevent big problems later.

Final thoughts

So, can plantar fasciitis cause knee pain? Yes you can. When your walking pattern changes to avoid heel pain, your knees often take a hit. But the good news is that treating the source (feet) can often bring relief to your knees as well.

If you have both heel pain and knee pain, don’t ignore it. Treat the problem in time with a comprehensive treatment plan, and you’ll be walking pain-free again in no time.

The sooner you take the right steps to address both issues, the sooner you will find great relief and feel better.

Read also: Is numbness in the legs dangerous? Know the truth here

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