If you’ve been dealing with frustrating heel pain in general or plantar fasciitis specifically and suddenly notice that your knees hurt, you aren’t alone. Plantar fasciitis doesn’t just affect your feet—it can also create a ripple effect throughout your body, potentially leading to knee pain or other complications when left untreated.
Whether you’re an athlete or are simply used to your daily life being pain-free, finding quick and lasting relief for plantar fasciitis is a high priority that we’re more than happy to help you get Back in Motion.
What is plantar fasciitis?
Plantar fasciitis is one of the most common causes of heel and foot pain. This condition occurs when the plantar fascia—a thick band of connective tissue running along the bottom of your foot—becomes inflamed or damaged. The plantar fascia acts as a shock absorber and supports the arch of your foot, making it a key structure for smooth, pain-free mobility.
Causes of plantar fasciitis
Plantar fasciitis typically develops due to repetitive stress or overuse. Common causes include:
- High-impact activities like running or jumping
- Improper footwear, such as unsupportive shoes or walking barefoot frequently
- Foot mechanics, including flat feet, high arches, or an irregular gait
- Prolonged standing, especially on hard surfaces
Since the heel is the largest pressure point of the foot, it is often the source of damage that creates the inflammation of plantar fasciitis. Plantar fasciitis can make it hurt to walk, flex your foot, or stand, severely interrupting your normal lifestyle and causing a limp or other behavioral changes that then cause their own problems in turn, like knee pain.
Is there a link between heel and knee pain?
When you experience pain in your foot or heel (as with plantar fasciitis), your natural instinct is to avoid putting pressure on the affected area, even as you are required to continue living your life as normally as possible.
Unfortunately, these compensations don’t come without consequences. Your knees often end up bearing the brunt of the added strain. The knee is a complex joint designed to distribute weight and allow smooth movement when bending or extending your legs. When uneven forces are applied due to altered walking mechanics, the knee can become misaligned, overstrained, or inflamed, leading to knee pain.
How plantar fasciitis can cause knee pain
One common side effect of changing your stride, even over the course of a day, can lead to changes in the way you stand and walk. You might shift your weight to one side, alter the distance between footfalls, or adopt an uneven gait without realizing it—all because your foot hurts.
In addition to altered walking patterns, a few other factors can put undue stress on your knees when you’re dealing with plantar fasciitis:
- Imbalanced weight distribution
- Changes in lower-body joint alignment
- Muscle tightness/strain
Any or all of these factors may benefit from attention in addition to the foot pain that started all this. Physical therapists are relatively easy to schedule an appointment with compared to foot specialists or your primary care provider, helping you get relief quickly with strategies to avoid plantar fasciitis in the long run as well.
Plantar fasciitis treatments and knee pain therapy
The good news is that both plantar fasciitis and any resulting knee pain are treatable. A combination of therapies can address both the root cause and its ripple effects.
1. Stretching and strengthening exercises
Targeted exercises can have a significant impact on relieving plantar fasciitis and knee pain. Stretching the plantar fascia, calves, and/or Achilles tendon can help reduce tension, while strengthening exercises for your leg muscles can improve alignment and support.
2. Orthotics
Custom orthotics or supportive insoles can provide critical arch support and cushioning for your feet. These inserts help distribute weight evenly and promote proper foot alignment, reducing strain on both the plantar fascia and the knees.
3. Ergonomics and biomechanical evaluation
A physical therapist can guide you through personalized strategies to re-balance your gait and alignment even after your pain is gone. Treatments may include an ergonomic or biomechanical assessment of the activities you perform on your feet.
4. Gradual return to activity
If you’re a fitness enthusiast, it can be tempting to jump right back into your regular routine as soon as the pain starts to subside. However, a gradual return to physical activities, paired with proper support and alignment, is essential to avoid worsening plantar fasciitis or knee pain.
Find relief from foot pain today at Back in Motion
Plantar fasciitis doesn’t have to hold you back from your normal lifestyle—and neither does knee pain. At Back in Motion, our dedicated team of experts is ready to help you identify the root cause of your discomfort for the most targeted, effective approach to healing every aspect of your pain from head to toe.
Start a conversation with our team by calling one of our nearby clinics or by requesting an appointment online today!
