Plantar Fasciitis (Heel Pain)
Sharp heel pain caused by inflammation of the tissue connecting the heel bone to the toes.
Overview
Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. The pain is typically stabbing and usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.
Common Age
40-60 years most common
Prevalence
Affects about 10% of people in their lifetime
Duration
Usually improves within 6-18 months with treatment
Common Symptoms
- Stabbing pain in the bottom of the heel
- Pain that's worst with first steps in the morning
- Pain after long periods of standing
- Pain after (not during) exercise
- Pain when climbing stairs
- Pain after sitting for extended periods
- Tenderness on the bottom of the foot
- Stiffness in the foot
Possible Causes
- Repeated strain on the plantar fascia
- Tight calf muscles
- High arches or flat feet
- Excess body weight
- Running or jumping activities
- Standing for long periods on hard surfaces
- Worn-out or unsupportive shoes
- Age (most common in 40-60 year olds)
Note: These are potential causes. A healthcare provider can help determine the specific cause in your case.
Quick Self-Care Tips
- 1Rest and reduce activities that cause pain
- 2Apply ice to the heel for 15-20 minutes, 3-4 times daily
- 3Stretch your calves and plantar fascia daily
- 4Wear supportive shoes with good arch support
- 5Use heel cups or orthotic insoles
- 6Take over-the-counter anti-inflammatory medications
- 7Don't go barefoot, especially on hard surfaces
- 8Maintain a healthy weight
Disclaimer: These are general wellness suggestions, not medical treatment recommendations. They may help manage symptoms but should not replace professional medical care.
Detailed Treatment & Solutions
1STRETCHING ROUTINE
Calf stretch (stand on step, lower heels below step level, hold 30 seconds). Plantar fascia stretch (sit and cross affected foot over knee, pull toes back toward shin, hold 30 seconds). Do these stretches before getting out of bed and several times throughout the day.
2ROLLING EXERCISES
Roll a frozen water bottle under your foot for 20 minutes (combines ice and massage). Roll a golf ball or tennis ball under your foot when sitting. This helps break up scar tissue and improve blood flow.
3NIGHT SPLINTS
Wear a night splint that keeps your foot in a slightly flexed position while you sleep. This prevents the plantar fascia from tightening overnight and reduces morning pain.
4PROPER FOOTWEAR
Choose shoes with good arch support and cushioning. Avoid flat shoes, flip-flops, and walking barefoot. Consider custom orthotics if over-the-counter insoles don't help. Replace athletic shoes regularly.
5TAPING
Learn to tape your foot using athletic tape to support the plantar fascia (ask a physical therapist or look up "low-dye taping technique"). This can provide relief during the day.
6MEDICAL TREATMENTS
Physical therapy for targeted exercises. Corticosteroid injections for persistent pain. Extracorporeal shock wave therapy (ESWT). Surgery is rarely needed and reserved for cases not responding to other treatments after 6-12 months.
Important: Always consult a healthcare professional before starting any treatment regimen. The solutions above are for educational purposes and may not be suitable for everyone.
Risk Factors
- Age 40-60
- Obesity
- Standing occupations
- High-impact sports
- Flat feet or high arches
- Tight calf muscles
Prevention
- Wearing supportive shoes
- Maintaining healthy weight
- Stretching regularly
- Gradually increasing activity levels
- Replacing worn athletic shoes
When to See a Doctor
Consult a healthcare provider if you experience any of the following:
- Pain persists despite several weeks of self-care
- Pain is severe or getting worse
- You have numbness or tingling in your foot
- You have diabetes (foot injuries need extra attention)
- Pain prevents you from doing normal activities
- The area is red, warm, or swollen
Talk to a Healthcare Provider
If your symptoms are persistent, severe, or concerning, please consult with a qualified healthcare professional for proper evaluation and personalized advice.
Frequently Asked Questions
QCan I still exercise with plantar fasciitis?
Yes, but switch to low-impact activities like swimming or cycling. Avoid running or jumping until pain improves. Always stretch before and after activity. Listen to your body and stop if pain increases.
QDo heel spurs cause plantar fasciitis?
Not usually. Heel spurs are calcium deposits that can form from long-standing plantar fasciitis, but they're usually not the cause of pain. Many people have heel spurs without any pain.
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Medical Disclaimer
The information on this page is for educational purposes only and is not intended as medical advice. It should not be used for self-diagnosis or self-treatment. Always seek the guidance of a qualified healthcare professional with any questions you have regarding a medical condition. If you are experiencing a medical emergency, call your local emergency services immediately.
Information last reviewed: January 2026
This page provides educational information only. It is not medical advice.