Plantar fasciitis is one of the most common causes of heel pain, affecting millions of people every year—especially runners, people with flat feet or high arches, and those who stand for long periods. But what exactly is it, and what can you do about it?
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. It acts like a shock-absorbing bowstring, supporting the arch of your foot. When this fascia is overstressed or overused, it can develop tiny tears and become irritated or inflamed, causing pain.
Common Plantar Fasciitis Symptoms
Most people with plantar fasciitis experience:
- Sharp, stabbing pain in the bottom of the heel, especially with the first steps in the morning
- Pain that decreases with movement but returns after standing or sitting for long periods
- Discomfort after exercise, not usually during
- Increased pain after climbing stairs or standing barefoot on hard surfaces
Causes and Risk Factors
Several factors can contribute to plantar fasciitis:
- Overuse from activities like running or dancing
- Foot mechanics (flat feet, high arches, abnormal gait)
- Occupations that involve long hours of standing or walking
- Unsupportive shoes or walking barefoot on hard surfaces
- Weight gain or obesity, which puts extra strain on your feet
- Age—most common between ages 40 and 60
How it’s Diagnosed
A healthcare provider usually diagnoses plantar fasciitis based on your symptoms and a physical examination. Imaging tests like X-rays or ultrasounds may be used to rule out other causes of heel pain, such as a heel spurs or stress fractures.
Treatment Options
Most cases of plantar fasciitis can be treated without surgery. Common treatment strategies include:
- Rest and reducing activities that worsen the pain
- Stretching exercises for the foot and calf
- Icing the heel for 15-20 minutes several times a day
- Wearing shoes with good arch support and cushioned soles
- Orthotics or insoles for extra foot support
- Over-the-counter anti-inflammatory medications (like ibuprofen)
If pain persists, options like physical therapy, night splints, steroid injections, or shock wave therapy may be considered.
Can Plantar Fasciitis be Prevented?
Not all cases of plantar faciitis can be prevented, but you can lower your risk with these tips:
- Wear supportive shoes that fit well
- Replace athletic shoes regularly
- Avoid walking barefoot on hard floors
- Stretch your calves and plantar fascia regularly
- Maintain a healthy weight
- Gradually increase exercise intensity
When to See a Doctor
If your heel pain doesn’t improve after a few weeks of home treatment, or if it becomes worse, it’s a good idea to consult a doctor or podiatrist. They can help determine if something else is causing the discomfort or recommend advanced treatments.
