When you’re trying to find out where your knee pain is coming from, the last place you’d probably suspect is the bottoms of your feet.

Yet people with heel pain tend to adjust their gait to such an extent that they may throw their bodies out of alignment, leading to problems such as knee pain. Fortunately, there are ways to deal with both the root cause and the complications of plantar fasciitis.

What Is Plantar Fasciitis?

Plantar fasciitis is a condition that causes heel pain. The pain comes from inflammation of the plantar fascia — the band of tissue running under your foot that connects the heel to the toes. When working properly, the plantar fascia acts as a “shock absorber” for your body as you’re walking or running.

For many people, the main symptom of plantar fasciitis is a stabbing pain near the heel of one or both feet that is worse when you first get out of bed.

Stress on the tissues on the underside of the foot tends to cause the condition. Small tears appear within the tissue, which lead to pain and swelling of the fascia.

Several factors can lead to this stress on the band of tissues. Tight calf muscles are one cause, but being overweight, standing on your feet for long periods, or certain activities like long-distance running can all lead to plantar fasciitis. In addition, individual foot shape can aggravate the situation, such as high arches or flat arches.

The Link Between Plantar Fasciitis and Heel/Knee Pain

How does plantar fasciitis affect the knees? For people whose plantar fasciitis doesn’t ease after the first few steps in the morning, the natural reaction is to try to walk in such a way as to avoid heavier heel strikes.

This causes a kind of biomechanical chain reaction, in which your body is unconsciously moving in an unnatural way to avoid the heel pain. Such misalignment can over-work the leg’s tendons and muscles, creating secondary complications such as pain in the hips or knees.

For many people, the knee joints tend to take the brunt of this strain, and the surrounding tissue becomes inflamed and painful.

Knee Hypermobility and Its Role in Foot Pain

Often, knee and foot issues can cause a vicious cycle. Just as plantar fasciitis can upset the balance in your legs and knees, sometimes knee hypermobility occurs, which then intensifies the foot pain.

Hypermobility is sometimes also known as “banana knees.” As you’d expect, these looser-than-normal joints can cause their own problems. With the knee joint bending the wrong way, the lower legs and feet, especially, tend to compensate.

This overcompensation can add even more pressure for those who suffer from plantar fasciitis. That means that your medical team needs to treat the problem holistically, so that your feet and knees are both working the way they should.

How To Manage and Treat Plantar Fasciitis-Related Knee Pain

The best approach to dealing with plantar fasciitis and knee pain is a comprehensive approach that includes:

Physical therapy

During physical therapy, you can learn the best ways to stretch and strengthen your feet, calf and knee areas. Other PT treatments might include massage and dry-needling.

Orthotic support

Custom or store-bought arch supports slip into your footwear to help achieve better weight distribution.

Anti-inflammatory treatment

Your team will suggest the best medicines to ease swelling in your feet and knees. Often, over-the-counter medicines such as ibuprofen are the best place to start.

Gait training

Your team will show you how to walk properly to avoid further injury. After analyzing your walking and running strides, for example, they might show you how to take “softer” footfalls, as well as faster and shorter steps.

When To Seek Professional Help

Occasional knee stiffness sometimes goes away on its own, even if you have been diagnosed with plantar fasciitis. But it’s important to know when professional diagnosis and treatment is called for.

If the knee pain just won’t go away, it’s time to get in touch with a professional. Similarly, if your knee pain is only getting worse, it may signal that medical intervention is critical.

The same precautions hold true if your knee pain temporarily suspends, but the foot pain stays the same or increases. That signals that your plantar fasciitis needs treatment to avoid more foot, leg and knee issues in the future.

Early intervention is key. Waiting too long can turn intermittent pain into damage that requires more than just physical therapy and OTC medications.

Experiencing knee pain due to plantar fasciitis? Schedule an appointment with the experts at Mississippi Sports Medicine to learn about your treatment options.