Heel pain? It could be plantar fasciitis. Discover Simple Ways to Find relief
“When I turned 60, my morning walks suddenly felt like stepping on nails,” says Barbara, 67, from Princeton, NJ. “The pain in my heel was so sharp, I dreaded getting out of bed.”
If this sounds familiar, you’re not alone. Many people over 55 experience plantar fasciitis, a condition that causes painful inflammation in the thick band of tissue that runs along the bottom of the foot, known as the plantar fascia. This condition can turn everyday activities, like walking or standing, into painful chores.
We spoke with retired podiatrist Dr. Stuart W. Kushel, who treated thousands of patients in his decades-long career. “Plantar fasciitis tends to develop when people stop paying attention to the support in their shoes,” he explains. “The good news is, it’s usually preventable and treatable.”
Why Plantar Fasciitis Is More Common With Age
As we age, the natural fat cushion in our heels begins to thin, which increases strain on the plantar fascia. Dr. Kushel also notes that tighter calf muscles and years of walking or standing on hard surfaces add to the stress on your feet, leading to plantar fasciitis. Additionally, poor footwear, walking barefoot on hard floors, weight gain, and decreased leg flexibility all contribute to the condition, especially in the mornings or after sitting for long periods.
The First Step: Supportive Shoes
One of Dr. Kushel’s main pieces of advice is simple but important: wear supportive shoes, both indoors and outdoors. “Most people think about support only when they’re exercising, but not when walking around the house,” he says. This is when many of the foot problems develop. Look for shoes that provide firm arch support, a cushioned heel, and a slight lift to avoid putting pressure on your feet. Popular brands like Vionic, Orthofeet, and Oofos offer shoes that provide the necessary support and comfort. Even orthopedic slippers for indoor use can make a significant difference.
Easy Prevention at Home
Preventing or managing plantar fasciitis is about adopting a few key habits. Dr. Kushel recommends stretching your calves and feet daily, both morning and night, as well as using a tennis ball or a frozen water bottle under your foot to help alleviate pressure. After standing or walking for long periods, icing the heel can also reduce inflammation. It’s also crucial to avoid walking barefoot on hard floors and replace shoes regularly. Maintaining a healthy weight helps reduce stress on your feet and supports overall foot health.
Treatment for Existing Plantar Fasciitis
For those already dealing with plantar fasciitis, most cases can improve with conservative care. Dr. Kushel suggests applying ice for 10 to 15 minutes several times a day, using night splints to gently stretch the fascia during sleep, and trying orthotic inserts like Superfeet or Powerstep. During recovery, it’s important to limit high-impact activities, replacing them with walking or swimming. If the pain persists for several months, a podiatrist may recommend physical therapy, corticosteroid injections, or shockwave therapy. Surgery is rarely necessary and is usually a last resort.
About the Author
Dr. Stuart W. Kushel, DPM is a retired, board-certified podiatrist who practiced for more than 30 years in New Jersey. He owned a busy solo practice in Plainsboro, NJ, and also co-managed a thriving office in Hamilton, NJ alongside a longtime colleague. Known among his patients as “the nice, sweet doctor,” Dr. Kushel built a reputation for kind, attentive care and a thoughtful approach to treatment.
Although retired, he continues to share his expertise with those looking to stay mobile and pain-free in their later years.
