Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain. It happens when the strong band of tissue along the bottom of your foot becomes irritated and inflamed, making everyday activities like walking or standing uncomfortable.

What It Is

The plantar fascia is a thick, fibrous tissue that connects your heel bone to your toes. When this tissue becomes overstressed, small tears can develop. This leads to pain and stiffness, especially around the heel and arch of the foot.

Basic Anatomy

Your foot has a natural arch supported by the plantar fascia. This tissue works like a shock absorber, carrying the stress of walking, running, and standing. When the plantar fascia is strained, inflammation occurs, causing heel pain.

Causes and Risk Factors

• Spending long hours on your feet, especially on hard surfaces
• High-impact activities like running or jumping
• Flat feet or very high arches
• Wearing unsupportive shoes
• Being overweight, which puts more stress on the plantar fascia
• Tight calf muscles or Achilles tendon

Common Symptoms

• Sharp heel pain, especially with the first steps in the morning
• Pain after long periods of standing or sitting
• Discomfort that worsens after exercise
• Tenderness on the bottom of the heel or arch

How We Diagnose

A doctor will review your medical history and perform a physical exam, checking for tenderness along the heel and arch. In some cases, imaging tests like X-rays or ultrasound may be used to rule out other conditions such as fractures or arthritis.

Treatment Options

Non-surgical Care

• Resting the foot and avoiding activities that trigger pain
• Stretching exercises for the calf muscles and plantar fascia
• Supportive footwear or custom orthotics
• Ice therapy to reduce inflammation
• Anti-inflammatory medications, if recommended
• Physical therapy to improve flexibility and strength

Surgical Options

Surgery is rarely needed for plantar fasciitis. In cases where pain persists despite months of conservative treatment, a procedure to release tension in the plantar fascia may be considered. This is typically reserved for severe, long-lasting cases.

Recovery and Healing

Most people recover from plantar fasciitis within several months of consistent non-surgical care. Regular stretching, supportive shoes, and weight management can help speed healing and reduce the chance of the pain coming back.

Prevention and Self-Care Tips

• Wear supportive shoes with cushioned soles
• Replace worn-out footwear regularly
• Warm up before physical activity
• Stretch your calves and feet daily
• Maintain a healthy weight to reduce foot stress

When to Seek Care

• Pain that does not improve with rest and home care
• Severe heel pain that interferes with walking
• Symptoms that worsen over time
• Pain accompanied by numbness, tingling, or swelling

With the right treatment plan, most people with plantar fasciitis recover well and return to normal activities. Early care can help you avoid chronic pain and get back on your feet comfortably.