If you deal with an ache or sharp pain in your heel or along the bottom of your foot, you may be no stranger to plantar fasciitis. While this condition can affect how you feel while walking, hiking, and exercising, you may also begin to notice discomfort in other areas of your body, including your knees.
But does this mean there’s a connection between plantar fasciitis and knee pain? And, can knee pain cause plantar fasciitis, or is it the other way around? If so, what steps can you take to prevent your pain from worsening?
Fortunately, we have the information you need to better understand the impact of plantar fasciitis on the rest of your body, along with tips on how to reduce knee pain and combat discomfort effectively. Read on to learn more about the connection between plantar fasciitis and knee pain, common risk factors, and how to keep your knees healthy and pain-free when living with this condition.
How Plantar Fasciitis Affects Your Body
The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. When this tissue becomes inflamed or irritated, it can lead to sharp heel pain, particularly with the first steps in the morning or after prolonged periods of sitting.
While plantar fasciitis primarily affects the foot, you may notice its effects can be felt throughout the body. So, can plantar fasciitis cause knee pain? Yes, and here’s how:
- Change in your gait – When you have heel pain, you may unconsciously change the way you walk to avoid discomfort. This altered gait can lead to imbalances in the muscles and joints of your legs, including the knees.
- Muscle strain – The muscles in your legs, including the calves and thighs, may become strained as they work harder to compensate for the pain in your foot. This strain can lead to muscle fatigue and discomfort in the knees.
- Stress on your joints – The knees bear a significant amount of weight during movement. If your foot mechanics are compromised due to plantar fasciitis, the knees may experience increased stress, leading to pain and potential injury over time.
- Postural changes – Chronic pain in the foot can lead to changes in posture, which can further affect the alignment and function of the knees and hips, putting pressure and strain on muscles and joints throughout your body.
While plantar fasciitis is a foot condition, it’s important to remember that when you experience pain in your feet, you may unconsciously alter your walking pattern to avoid discomfort. This compensatory behavior can lead to misalignment and increased stress on your knees, hips, and even your lower back.
The Connection Between Plantar Fasciitis and Knee Pain
Whether you’re walking, hiking, or engaging in another physical activity, you may notice that foot pain and discomfort have a serious impact on other areas of your body, specifically your knees. So, could plantar fasciitis cause knee pain? Let’s take a look at the connection between them:
- Biomechanics – The way your foot strikes the ground affects the alignment and function of your knees. If the plantar fascia is inflamed, it can alter your foot’s biomechanics, leading to improper knee alignment and increased stress on the knee joint.
- Compensatory movements – As mentioned earlier, when you experience pain in your feet, you may unconsciously change your walking pattern. This compensation can lead to overuse injuries in the knees, as they are forced to adapt to the altered mechanics.
- Inflammation – Chronic inflammation in the plantar fascia can lead to systemic inflammation throughout your body, which may affect other joints, including the knees. This inflammation can exacerbate existing knee pain or contribute to the development of new pain.
- Muscle tightness – Plantar fasciitis is often associated with tightness in the calf muscles and Achilles tendon. This tightness can limit ankle mobility, leading to further compensatory movements that stress the knees and cause pain or even cramping in the calf muscles.
Understanding these connections is crucial for managing both plantar fasciitis and knee pain so you can continue to enjoy the activities you love while avoiding discomfort.
Risk Factors for Developing Knee Pain from Plantar Fasciitis
To prevent knee pain from plantar fasciitis, it’s important to first understand whether you’re at risk of developing this condition, so you can take the necessary steps to avoid it or prevent it from getting worse. Here’s a look at some common risk factors for developing plantar fasciitis (and subsequent knee pain):
- Foot structure – Individuals with flat feet or high arches are more prone to plantar fasciitis. This raises the question: Can flat feet cause knee pain? The answer is yes. These structural differences can alter your gait, placing additional stress on your knees as they compensate for the foot’s alignment.
- Weight– Carrying excess weight increases the pressure on your feet and plantar fascia. This added strain can lead to inflammation and pain, which may radiate up to the knees because of altered walking patterns.
- Activity level – While they’re good for your cardiovascular system, engaging in high-impact activities, like running or jumping, can exacerbate plantar fasciitis. If your feet are already inflamed, the repetitive stress can lead to knee discomfort as your body tries to adjust to the pain.
- Improper footwear – Wearing shoes that lack proper support or cushioning can contribute to plantar fasciitis. Poor footwear can lead to an improper gait, which may increase the risk of knee pain.
- Age – As we age, our ligaments and tendons lose elasticity, making us more susceptible to injuries like plantar fasciitis. This can lead to compensatory movements that strain the knees.
- Previous injuries – A history of foot or knee injuries can increase the likelihood of developing plantar fasciitis and knee pain as a result.
By being aware of these risk factors, you can take steps to prevent or manage knee pain associated with plantar fasciitis. Regular stretching, maintaining a healthy weight, and choosing supportive footwear are all effective strategies to keep your feet—and knees—healthy.
Preventing Knee Pain When You Have Plantar Fasciitis
When it comes to prevention, taking proactive steps can make a big difference regarding your comfort and mobility. First and foremost, focus on stretching, especially before you plan on being active. Regularly stretching your calves, hamstrings, and the plantar fascia itself can improve flexibility and reduce tension, helping to alleviate pressure on your knees.
Incorporating low-impact exercises, like swimming or cycling, can also keep you active without putting too much stress on your joints. If you’re a fan of walking or hiking, try to stick to softer surfaces, like grass or gravel, to minimize impact.
The Role of Proper Footwear in Managing Plantar Fasciitis and Knee Pain
Proper footwear can make a world of difference when it comes to managing plantar fasciitis and knee pain. Since this condition often stems from inadequate arch support and improper alignment, it’s crucial to find footwear that features arch technology that helps to stabilize your foot, providing the necessary support to alleviate pressure on the plantar fascia.
Whether you’re after stylish sandals or supportive walking shoes, take a look at these popular Vionic shoe styles that support your arches and proper alignment:
- Bella – The Bella Toe Post Sandal is a good-for-you flip-flop designed with your comfort in mind. Its podiatrist-designed orthotic footbed provides arch support and helps realign the foot, while its durable rubber outsole for improved traction, makes it perfect for everyday wear.
- Willa – The Willa Slip On Flat is an essential flat that combines style with superior support, ensuring you can strut your stuff while taking care of your feet, whether you’re headed to brunch or the office. This sleek flat features Vionic’s signature biomechanical orthotic footbed that supports the arch and alleviates pressure on the heel.
- Uptown – For another office-ready style, make sure to check out the Uptown Loafer, which offers a chic look with the comfort of orthotic support. Its cushioned insole absorbs shock and reduces foot fatigue, ideal for all-day wear.
- Winny – The Winny Sneaker is a versatile sneaker that combines fashion and function, featuring a removable orthotic insole that provides arch support and helps alleviate heel pain. Plus, its durable rubber outsole is designed for traction and stability, perfect for keeping up with an active lifestyle.
- 23Walk 2.0 – Heading out on a stroll? Make sure you have supportive walking sneakers like the 23Walk 2.0 Sneaker. Its orthotic footbed offers superior arch support and cushioning while its shock-absorbing sole reduces impact on the feet and joints.
- Walk Max – The Walk Max Sneaker will be your arches’ best friend when you’re heading out on a long walk. Engineered for maximum comfort, its lightweight construction ensures comfort without compromising support.
- Gemma II – For cozy comfort and a removable orthotic insole that provides arch support and cushioning, check out the Gemma II Mule Slippers, a stylish and supportive mule slipper designed for all-day comfort.
- Tide RX – The Tide RX Recovery Sandal is perfect for recovery and everyday wear, featuring soft, adjustable straps that provide a customizable fit and reduce irritation and a durable outsole that offers traction and stability, making it ideal for post-activity recovery.
- Relax II Slippers – Whether you’re lounging around the house or staying cozy at the office, the Relax II Slippers are crafted with a padded footbed and a flexible insole that absorbs shock to keep your knees, feet, and ankles comfortable.
- Lucas II Lace Up Sneaker – When you’re on the go, the Lucas II Lace Up Sneakers are your go-to. Its exclusive orthopedic footbed provides cushioning, stability, and flexibility for optimal comfort.
The cushioning in Vionic footwear absorbs shock, making each step feel lighter and more comfortable. This not only helps reduce heel pain but also promotes better alignment throughout your body, which can significantly ease knee pain, too.
Find Relief from Plantar Fasciitis and Knee Pain with Vionic
At Vionic, we design footwear with your comfort and health in mind, offering a blend of style and support. Whether you’re walking, standing, or engaging in daily activities, the right shoes can make a world of difference, especially if you’re dealing with a condition like plantar fasciitis.
Whether you’re after a versatile sneaker like the Lucas II or a cozy slipper that offers all-day support like the Relax II, you’ll want to check out our selection of footwear featuring our signature bio-mechanically designed built-in orthotics.
With a variety of stylish options, Vionic ensures that you don’t have to sacrifice fashion for function—all while putting your foot and knee health first.
Sources:
Achilles Foot Clinic. Can Plantar Fasciitis Cause Calf Pain? https://www.achillesfootclinic.com/blog/item/482-can-plantar-fasciitis-cause-calf-pain-achilles-clinic.html
Cleveland Clinic. Plantar Fasciitis. https://my.clevelandclinic.org/health/diseases/14709-plantar-fasciitis
Mayo Clinic. Plantar Fasciitis. https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
Morton’s Neuroma. A Scientific Discussion of Plantar Fasciitis. https://www.fasciitis.com/what-is-plantar-fasciitis/plantar-fasciitis-scientific-discussion/
Washington Post. Plantar fasciitis is painful. Some people are treating it the wrong way.
https://www.washingtonpost.com/wellness/2023/06/09/plantar-fasciitis-causes-treatment/