Plantar Fasciitis
What Is Plantar Fasciitis?
Plantar fasciitis is a leading cause of chronic heel pain and foot arch pain. It develops when the plantar fascia—a thick band of tissue that supports your arch—becomes irritated or inflamed. This irritation often creates sharp heel pain in the morning, a stabbing sensation with your first steps, and overall foot stiffness that improves as the day goes on.
The condition is especially common among runners, people who are overweight, individuals with flat feet or high arches, and anyone who regularly wears unsupportive footwear. Without proper treatment, symptoms often worsen and can interfere with everyday activities.
Common Symptoms of Plantar Fasciitis
Most people notice plantar fasciitis through a distinct pattern of heel discomfort. Pain is typically sharp or stabbing and is often the worst when waking up. As you continue moving, symptoms usually ease, only to return after long periods of standing, walking, or exercise. Many patients also report stiffness and soreness along the arch or heel that becomes more noticeable at the end of the day.
What Causes Plantar Fasciitis?
Plantar fasciitis is usually the result of repetitive strain or excessive tension placed on the plantar fascia. This can happen from overuse, improper footwear, or biomechanical issues like flat feet, high arches, or tight calf muscles. Over time, age-related changes in the feet can also make the fascia less flexible and more prone to irritation.
Effective Treatment Options for Plantar Fasciitis
Treatment focuses on reducing inflammation, supporting the arch, and improving flexibility. Many patients benefit from custom orthotics, supportive footwear recommendations, and a series of targeted stretches and strengthening exercises. Night splints help keep the plantar fascia extended during sleep, reducing morning pain. For more persistent cases, options like cortisone injections, ice therapy, and in rare cases, surgery may be recommended. Most patients improve significantly with conservative care.
Stretches and Exercises for Plantar Fasciitis Relief
Stretching is one of the best, most effective ways to relieve heel pain. A simple plantar fascia stretch, performed by pulling the toes back toward the shin, can help loosen the arch. Calf stretches reduce tension on the heel, while a towel stretch or rolling the foot over a cold bottle can ease tightness and reduce inflammation. With consistent daily practice, patients typically notice improvement within a few weeks.
Prevention Tips: How to Avoid Plantar Fasciitis
Maintaining healthy feet is key to preventing plantar fasciitis. Supportive shoes, a healthy body weight, and daily stretching of the calves and arches all reduce strain on the plantar fascia. Low-impact exercises, such as swimming or cycling, can replace repetitive high-impact activities, and replacing worn-out shoes ensures your feet always have the support they need.
When to See a Podiatrist
If your heel pain isn’t improving after a few weeks of home care, it may be time to see a podiatrist. Persistent pain, difficulty walking, swelling, or discomfort that interferes with work or sleep are clear signs you need professional evaluation. Early treatment helps prevent long-term issues and gets you back to the everyday activities you love.
At Advanced Ankle & Foot, we take a full biomechanical approach to heel pain. Plantar fasciitis is common, but it isn’t the only cause of morning heel pain, so we perform a full exam to confirm the diagnosis and rule out any similar conditions.
Get Expert Heel Pain Relief
If heel pain is keeping you from enjoying your day, our experienced podiatrists at Advanced Ankle & Foot are here to help. We specialize in diagnosing and treating plantar fasciitis, offering personalized care designed to eliminate pain and restore your mobility.
Don’t wait—book your appointment today and take the first step toward lasting heel pain relief!