If you or a loved one suffer from plantar fasciitis, you’ve probably heard an earful of surefire remedies, stories about a cousin who was cured after surgery, and a multitude of tips and tricks for relieving pain.

But what do the numbers say when it comes to plantar fasciitis?

We’ve gathered the most compelling–and often surprising–facts about plantar fasciitis from top medical journals and publications. Because when it comes to making decisions about the health of your feet, it’s critical to have the facts on your side!

Top Plantar Fasciitis Statistics

1. Right around 10% of people will suffer from plantar fasciitis in their lifetime¹.
   Takeaway: Plantar fasciitis is pretty darn common! Knowing the facts about this condition can help nip symptoms in the bud.
2. A whopping 89% of plantar fasciitis sufferers experience plantar fascia softening².
   Takeaway: Catching plantar fasciitis early is one of the best ways to catch chronic pain at the pass. This makes ultrasound elastography–which can detect plantar fascia softening–an effective diagnostic tool, even in early stages of PF!
3. In one study, the combination of foot orthosis and an adjustable dorsiflexion night splint resulted in a 47% decrease in pain³.
   Takeaway: If just one solution for your plantar fasciitis pain isn’t working, try combining treatments with orthotics and a night splint.
4. An incredible 85.72% of patients see a decrease in pain with Botulinum type A, or BTX treatments⁴.
   Takeaway: If your symptoms from plantar fasciitis are resistant to home remedies, BTX might be a terrific option.
5. In one study of 250 participants, orthoses (orthotic inserts) improved pain by 37% after a 12-week period⁵.
   Takeaway: Don’t give up on your orthotic inserts after just a few days! Give it some time, as the best results come from trials of 12 weeks or longer.
6. A breakthrough study found that after three months, custom orthoses only improved pain 11% as compared to placebo orthotics⁶.
   Takeaway: Custom orthotics can be incredibly expensive–and might not be worth the extra money!
7. Plantar fasciitis accounts for between 11-15%⁷ of all adult foot symptoms requiring the care of a medical professional.
   Takeaway: Most cases of plantar fasciitis can be treated effectively with home remedies–however, the remaining cases can be quite stubborn, necessitating medical intervention.
8. Plantar fasciitis has been reported to account for about 10%⁷ of injuries that occur in connection with running.
   Takeaway: Running is a major culprit for plantar fasciitis injuries. Wearing proper footwear, supporting your feet with orthotics, and resting as needed is key.
9. Amazingly, 90% of plantar fasciitis cases can be healed with conservative, in-home treatments.
   Takeaway: Medical interventions can be costly, risky, and painful. Before jumping to medical intervention, give conservative home remedies a chance.
10. Heel Seats with Fascia Bar technology are 2x as effective as Dr. Scholls.
    Takeaway: Not all orthotics are created equal! Fascia Bar technology is the difference between orthotic shoe inserts that specifically target and heal plantar fasciitis, and inserts that simply provide cushioning.
11. The annual cost of treatments for plantar fasciitis is estimated to be between $192 and $376 million dollars⁸.
    Takeaway: Medical treatments can get very expensive, very quickly–especially when used as a first resort. Most cases of plantar fasciitis can be resolved at home with conservative, consistent treatment.
12. Obesity is a factor in 70% of plantar fasciitis cases⁹.
    Takeaway: In some cases, gaining weight quickly is a given (pregnancy being the most notable case!) However, in other situations it’s important, if at all possible, to maintain a healthy weight to keep healthy feet.
13. In one study, heel pain was either eliminated or much improved at eight weeks in 52% of patients⁷ who were treated with an exercise program to stretch the plantar fascia.
    Takeaway: Stretching to relieve symptoms of plantar fasciitis doesn’t work immediately–but it does work in the long-term. Incorporate stretching into your daily routine for best results
14. Heel Spurs are found in about 50% of plantar fasciitis cases¹⁰.
    Takeaway: Contrary to common belief, heel spurs are caused by plantar fasciitis–not the other way around! Heel spurs develop in response to trauma of the plantar fascia, which can ultimately cause a great deal of pain when walking. Treating plantar fasciitis early is the key to avoiding heel spurs.
15. The Centers for Disease Control and Prevention’s National Center for Health Statistics have found that plantar fasciitis accounts for an average of one million patient visits per year.
    Takeaway: The pain from plantar fasciitis drives a huge number of people to the doctor’s office annually. That’s no small matter! For many of these cases, symptoms could be resolved with at-home treatments like stretching, icing, and orthotic inserts.
16. Favorable outcomes were reported in more than 75%⁷ of patients who underwent surgery in one study.
    Takeaway: While surgery should be used as a last resort because of its expense, risks, and the down time involved, it’s a very effective last resort if needed!
17. In one study, 14% of patients noticed an improvement in their plantar fasciitis symptoms simply by wearing more supportive footwear¹¹
    Takeaway: Footwear is one of the most important aspects of supporting your heel and arch! Good footwear means better impact absorption, better cushioning, and less heel movement.
18. Custom orthotics cost between $200-$800 per pair–as compared to the cost of Heel Seats at $24.95 per pair.
    Takeaway: Many physicians agree that custom orthotics are overprescribed and very expensive. Heel Seats are much less expensive and have been shown to be effective in 90% of users.
19. The cost of plantar fasciitis surgery can reach $10,000 or more.
    Takeaway: Not only is surgery incredibly expensive, it also involves a lot of physical therapy and down time–and should be a last resort.
20. In one study, researchers found that 27% of cases of plantar fasciitis had been misdiagnosed.
    Takeaway: If your pain isn’t going away, or if insoles and stretching make it worse, you might not have plantar fasciitis. Ligament tears and plantar fibromas are two of the leading conditions that masquerade as plantar fasciitis.
21. Several studies have shown that use of night splints results in improvement for 80% of patients¹². Additional studies find that night splints are especially helpful for individuals whose symptoms have been present for more than 12 months.
    Takeaway: Night splints are a terrific option for speeding healing, especially if you aren’t seeing results as quickly as you hoped. Night splints can particularly help with morning pain, one of the hallmarks of plantar fasciitis.

There’s a lot to learn about plantar fasciitis–but the good news is these numbers and statistics paint a hopeful picture. The overwhelming majority of plantar fasciitis cases can be treated effectively–and without costly and painful medical intervention.

The more you know, the more effectively and confidently you can approach your treatment and pain management.

Can plantar fasciitis cause depression and anxiety? Or, can depression and anxiety ever lead to the development of heel pain? In this blog post, we’ll answer some common questions about the connection between mental health and heel pain.

Can Plantar Fasciitis Cause Depression or Anxiety?

It’s not just the toll of navigating chronic pain that links it with mood disorders like depression. Dr. Michael Moskowitz, board member of the American Pain Association, says, “If you look at the nine places in the brain where pain occurs, six of them are where we experience mood disorders like depression and anxiety.” In other words, physical pain and emotional pain are intertwined–literally.

Whether you’re suffering from a combination of chronic pain and depression or anxiety, or are battling higher levels of frustration, hopelessness, and anger, you are not alone. There is help and hope.

Can Anxiety, Depression, or Emotional Stress Cause Plantar Fasciitis?

While depression or anxiety can certainly be byproducts of chronic pain, there’s some evidence suggesting that emotional stress can increase your chances of developing plantar fasciitis.

While heel pain may not be a direct result of emotional distress, it can certainly be a contributing factor for the following reasons:

Increased Oxidative Stress

Oxidative stress— which has been found to be strongly correlated with depression, anxiety, and other types of emotional stress— is also strongly correlated with inflammation in the body. If you’re dealing with high levels of oxidative stress because of depression or anxiety, your plantar fascia may be at increased risk for injury and inflammation.

Changes in Exercise Routine and Diet

If you’re dealing with anxiety, depression, or another type of mental distress you’re likely eating and exercising differently than you might otherwise. Sudden weight gain because of dietary chances can put extra strain on the arches of your feet. Likewise, a sudden increase or decrease in activity level can result in less flexibility of the muscles and tendons in the feet, or extra force and strain that leads to injury.

Coping with Chronic Pain and Depression or Anxiety

If you suspect that your anxiety or depression may be connected to your chronic pain, there are things you can do to care for your emotional wellbeing while you treat your physical pain:

Maintain Self-Care

The mind-body connection is strong. While it’s not always easy to care for yourself physically when you’re not feeling 100% mentally, self-care can make a big difference to your mental and physical health. Make time to rest properly, drink enough water, eat nutritious food, spend some time exercising in whatever way you can, connect with the people you love, and follow your doctor’s recommendations for any medications or treatments you’re trying.

Find Your People

Reaching out and getting involved with a group of individuals who experience the same type of chronic pain you do can be immensely helpful. There are online support groups on Facebook and across the web, or if you prefer face-to-face interaction you can check out meetup.com for local groups, or talk to your local hospital for suggestions and leads. Not only will talking with people in a similar situation help you feel less lonely–it’ll also serve as a great source of new ideas to try, inspiration, friendships, and laughter.

Try Talk Therapy or EMDR

Talk therapy can be a terrific way to work through the emotional angle of dealing with chronic pain. It’s all too easy for sufferers of chronic pain to isolate themselves or withdraw from friends and family, fearing “compassion overload” for an ongoing condition.

Spending time talking with a trained, objective professional can be a great way to work through not only the emotional trauma of chronic pain, but also to help you navigate relationships and relate to friends and family in affirming, helpful ways. Another branch of counseling known as EMDR has also been shown to be particularly effective for targeting the emotional component of chronic pain and trauma. Both talk therapy and EMDR are generally covered by insurance and can provide a tremendous outlet and relief!

Learn About New Developments

It can be hard to try one more new thing–especially when you feel like you’ve tried it all. It can also be hard to get your hopes up, only to feel even more disappointed when a new therapy or treatment doesn’t pan out the way you’d hoped. However, with new technology, you might find that you’re pleasantly surprised by some of the options available–especially when it comes to noninvasive, inexpensive treatment options for plantar fasciitis. Keep your ear to the ground, and pay close attention to volume and quality of reviews before making an emotional (or financial) investment.

Find a Furry Friend

You don’t have to be an animal fanatic to gain the benefits of spending time with our furry friends to help mitigate the emotional toll of chronic pain from conditions like plantar fasciitis. Studies show that spending time with animals reduces levels of cortisol (the stress hormone), as well as levels of anxiety, depression, and pain.

It’s not 100 percent clear exactly why spending time with animals helps so much–maybe it’s their lack of judgment, steady support, or joy at simply being in your presence. If you don’t have a pet, there are many opportunities to volunteer at your local shelter, helping socialize cats, dogs, and other animals.

Write About Your Experiences

Journaling can be a powerful tool in healing when it comes to chronic pain and its emotional toll. The act of expressing yourself and naming your fears, frustrations, and discouragements can help you quantify them, put them in perspective, and explore unexpected feelings. Keeping a journal consistently can also help you more effectively identify and track treatments that work, patterns in your pain and triggers, and strategies for dealing with pain.

Have Some Fun

For many of us, heel pain limits us in our favorite activities. However, having fun is a great way to instantly boost your mood and improve your ability to cope! Try to find new hobbies and activities that do not involve being on your feet – like crossword puzzles, reading, watching funny videos online, or learning a new language.

The connection between chronic pain and emotional distress is real. And caring for your mental health as you navigate the physical pain you experience from conditions like plantar fasciitis is an important part of healing. One step at a time, one day at a time, you can find support and relief for the physical and mental distress you’re experiencing.

High heels might look fabulous–but looks can be deceiving! There’s a strong connection between wearing high heels and developing plantar fasciitis (not to mention a host of other ailments and problems.)

So, does that mean your stiletto days are over? Is there a healthy way to wear high heels without sacrificing the health of your heels and feet?

We’ve got your answers!

The Connection Between High Heels and Plantar Fasciitis

The connection between wearing high heels and developing plantar fasciitis revolves around this fact: High heels distribute your weight unevenly and force the arch of your foot into an unnatural position. This impacts your gait as well as the way the force from walking and other activity is distributed–putting a strain on your arch and causing tearing and inflammation.

High heels also typically fail to support your heels with cushioning, meaning that the pad of your heel is pressed into a hard, unsteady surface. And that’s not all. Even not wearing high heels can cause plantar fasciitis (if you wear them regularly enough!) Since high heels leave you with a weakened arch, suddenly switching to more supportive shoes after chronic high heel use still leaves you with an arch that can’t as effectively absorb impact or support your weight.

More Trouble with High Heels

Plantar fasciitis isn’t the only trouble that can come from high heels, unfortunately. Because of the unnatural position of the heel and the raised calf, atrophy of the achilles tendon and a weakened calf muscle can occur. High heels also carry an increased likelihood to injuries of the ankle through a sprain after a fall when the heel catches in a crack or raised surface and the shoe is destabilized, causing the ankle to pitch sideways.

High heels can also harm your toes, which are more compressed because of the downward pressure into the toe of your shoe. Bunions, hammertoes, corns, neuromas, calluses, and ingrown toenails are all common conditions for chronic high heel wearers.

In addition to these problems, wearing high heels can also cause back, neck, and shoulder pain–since high heel’s disrupt the entire body’s alignment as the weight is shifted unnaturally to the balls of the foot.

How to Wear High Heels Without Pain

If you love heels, don’t despair. You can still love your feet without sacrificing the style you love! Simply follow a few key guidelines.

1. Don’t immediately change from wearing mostly heels to wearing flats! If you’re accustomed to high heels and an unnaturally elevated arch, switching to flats cold turkey can be just as damaging as wearing heels in the first place. Wearing very high heels can cause the Achilles tendon to atrophy, meaning that when it’s stretched and worked harder in much lower flats, the chances of a break or tear are much greater. Lower your heel height gradually.
2. Don’t be afraid to wear a little heel. Supportive shoes with a very slight heel can actually better for your feet than unsupported flats like ballet slippers, which can lead to flat feet. Heels should be 1-2 inches at the most.
3. Fit is crucial. Many women make the mistake of buying heels that are too small for them. When wearing heels, it’s more important than ever to get the exact right fit.
4. Keep in mind that slope is more important than height when looking at comfort and negative impact. Look for a thicker heel to distribute weight more evenly, and look for heels that are sloped gradually.
5. Stretch your heels (the ones on the bottom of your foot!), plantar fascia, and calves before and after wearing heels to keep key muscles and ligaments strong and in good condition. (Try these easy stretches!)
6. If you must wear high heels, try to wear them only to sitting events. And bring more supportive shoes to change into after the event–since the walk to and from the car is usually a significant part of the walking you’ll be doing!

If you wear high heels a lot–or are noticing pain in your feet or heels, it’s time to make some positive changes in your footwear to avoid further damage or injury. It’s also a great idea to incorporate slip-in orthotics to your footwear to cushion, support, and heal the damage caused by high heels. Wearing high heels might look fabulous, but it has nothing on the look–and feel–of healthy feet!