Do you remember that classic children’s song “Dem Bones?” It was a little ditty meant to teach children how all their bones and joints are connected. It said, “the toe bone’s connected to the foot bone,” and went up from there. Conditions in the bones and joints are as interconnected as this song suggests.
Of all heel pain causes, plantar fasciitis is the most common. It affects at least 2 million adults every year.
That pain can also spread to other parts of the body. It may explain why you’re feeling discomfort in places that seem far apart.
Read on to learn the answer to the question, “Can plantar fasciitis cause knee pain?”
What Is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that runs from the heel to the toes. It supports the foot’s arch, essential for maintaining the entire body’s balance. When it becomes damaged, you get a condition known as plantar fasciitis.
It’s not always a standalone condition. It can be seen alongside others, such as heel spurs, exacerbating symptoms.
One of the most common symptoms of plantar fasciitis is a stabbing pain in the heel. It often rears its ugly head after long periods of walking or sitting. The pain typically begins in the early morning, right after waking up, and continues throughout the day.
Plantar fasciitis is typically caused by repetitive strain of the plantar fascia. Risk factors for the condition include:
- Flat feet
- High arches
- Ill-fitting shoes
- Obesity
- Unequal leg lengths
- Extended standing or walking on hard floors
Can Plantar Fasciitis Cause Knee Pain?
What’s the answer to the question, “Can plantar fasciitis cause knee pain?” To put it simply, it’s a resounding yes. It also impacts other parts of the body. Plantar fasciitis can also cause pain in the:
- Knee
- Hip
- Lower back
Knee pain is one of the most common effects because of the deep foot and knee connection. Any imbalances in the foot, such as when it rolls in or out too much, can affect the knee. Changes in walking patterns or muscle strength can also contribute.
Changes in Gait and Foot Position
The pain in your heel from plantar fasciitis can cause you to change the way you walk. You might change your foot positioning to avoid pressure on the inflamed area.
The changes may be too small to notice unless you look closely, but they are significant enough to affect the body. One foot might begin to roll in or out more than the other.
It is an unconscious decision, making it nearly impossible to resist. Until you do, your pain will remain or get worse.
Overuse of Muscles and Joints
The human body has a remarkable ability to compensate. When one part is hurt, it sends out alarm bells that signal the others to work harder.
This happens when the heel is throbbing with plantar fasciitis. Other joints, including the knee, will bear the load. While effective in the short term, this may lead to strain or injury.
Altered Weight Distribution
Plantar fasciitis alters weight distribution in the foot. The inflamed heel can’t take as much pressure as it used to.
When you walk, all your weight is spread across your body with every step. The painful foot will send that weight to other joints, including the knee, which will eventually become unbearable under the weight.
Muscle Imbalances
Improper gait or weight distribution over a long period can lead to muscle imbalances. Specific muscles may work too hard while others weaken.
This can make knee pain and plantar fasciitis worse. Weak leg muscles will make your knee unstable and force your other joints to work too hard. Tight calves from knee issues often worsen plantar fasciitis.
Signs Your Knee Pain Is Related to Plantar Fasciitis
Knee pain is a common problem, but pinpointing the cause can be challenging. Perhaps you’re an athlete who injured yourself. Maybe you’re dealing with a chronic condition such as osteoarthritis. Your hormones could even be imbalanced.
You can determine if your knee pain is related to plantar fasciitis.
The first and most obvious is whether you are experiencing knee and heel pain simultaneously. They’re likely feeding off of one another.
Pay attention to when your pain begins to increase. Is it worse after long periods of standing or walking? Does it hurt the most after specific activities that put repetitive pressure on your knee and foot? These could include everyday activities such as climbing the stairs or running.
Pay attention to exactly where your pain starts to show up. Any stiffness or swelling on the inner or outer side of the knee can often be exacerbated by plantar fasciitis.
Diagnosing Plantar Fasciitis
If you think you may have plantar fasciitis, don’t wait to go to the doctor to get it checked out. You will receive a diagnosis after a comprehensive medical examination.
The doctor may have you walk to see if there are any issues with your gait. They may also apply gentle pressure to your heel or push your toes upwards towards your knees.
Ultrasounds or X-rays can help confirm a diagnosis. They provide a picture of the bones in your knees and feet to see if there’s anything abnormal going on. It helps rule out any other conditions that may be causing your pain.
Plantar Fasciitis Treatment and Prevention
Doing everything you can to prevent plantar fasciitis is essential. It prevents knee pain and other joint and bone issues. A cross-sectional study also suggested a possible link between plantar fasciitis and cardiovascular disease risk. Since your risk increases with age, starting preventative measures now is crucial.
Once diagnosed, you should also go in for plantar fasciitis treatment as early as possible. Ignoring it can lead to arthritis or chronic knee and joint problems. The longer you wait, the worse your pain will get.
Maintain a Healthy Weight
If you have ever performed strength training at the gym and decided to lift a few more pounds than usual, you will feel the effects the next day. Imagine if that weight were put on your body permanently.
Obesity is a significant risk factor for both plantar fasciitis and knee pain. This is because excess weight puts excess pressure on your knees and feet.
The Arthritis Foundation notes that losing even one pound takes approximately four pounds of pressure off your joints. Make sure to eat a healthy diet and get the proper exercise.
Perform Exercises and Stretches
Gentle stretches and strengthening exercises build up your muscles and joints. They also help to reduce the risk of knee pain and plantar fasciitis.
Try gently stretching the toes to relax the tension in the plantar fascia. Calf stretches help support the foot arch, and low-impact knee exercises. Even ones as simple as raising your legs from a chair can reduce knee tension.
Minimize Excess Impact
Exercise is essential for relieving joint pain, but avoid overdoing it. Performing too many repetitive movements may have caused the problem in the first place.
Keep an eye on your daily activity level. You may have to cut back first to reduce the stress on your feet and knees. Pay attention to your body and stop if you notice pain or discomfort.
You can gradually increase as you start to recover. Vary your exercises so they don’t all put pressure on only your feet and knees. Try incorporating a few upper-body exercises. Slowly keep working until you find a routine that works for you.
Wear the Right Shoes and Insoles
Wearing the right shoes is one of the most effective ways to prevent and treat any conditions that cause foot pain. Make sure that they support the arches of your foot. They also need proper shock absorption to reduce the pressure on your knees and feet.
There are also medically proven solutions to put into your shoes to make them even more effective. Add in orthotics for knee pain. They help keep your feet in the proper position. This will improve your gait and provide relief.
You can also get plantar fasciitis insoles. They’ll relieve your heel pain, and you’ll get knee pain relief as well.
No plantar fasciitis treatment guarantees the condition won’t recur. Combine multiple ones, such as proper footwear and physical activity, for continued management.
Get the Best Shoes for Any Pain
Can plantar fasciitis cause knee pain? It can and often does. The feet are part of a kinetic system where every part of your body is connected when you move. That’s why the heel pain that plantar fasciitis causes can spread to other parts of the body.
AIRFeet shoes provide comforting relief and improve performance. You don’t need to remove any orthotics or insoles you’re already wearing. Place AIRFeet products right on top of them.
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