Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. It occurs when the plantar fascia—a thick, fibrous band of connective tissue that supports the arch of the foot—becomes irritated or inflamed. This band absorbs shock and helps stabilize your foot during movement. When overused or overstressed, small tears can form, leading to discomfort and inflammation.

This condition affects approximately 1 in 10 people during their lifetime and is especially common among runners, people who stand for long periods, and individuals between the ages of 40 and 60. Though painful, it is treatable and rarely requires surgery.

Recognizing symptoms

The hallmark symptom of plantar fasciitis is heel pain. This pain often presents in a sharp or stabbing sensation at the bottom of the heel, particularly during the first steps after waking up or after long periods of sitting or inactivity.

Typical symptoms include:

  • Sharp or aching pain in the heel or arch

  • Morning heel stiffness that improves with movement

  • Pain after prolonged standing, walking, or exercise

  • Redness, warmth, or swelling in the heel

  • Tingling or burning sensation around the heel

Pain may subside with activity but can return after rest or overuse.

What causes it?

Plantar fasciitis typically results from repeated stress or strain on the plantar fascia. Microtears and inflammation develop when the tissue is stretched beyond its limits.

Common causes include:

  • Running or walking long distances, especially on hard surfaces

  • Sudden increase in physical activity

  • Poor footwear with inadequate support

  • Occupations requiring prolonged standing

  • Tight calf muscles or Achilles tendons

Chronic overuse without adequate rest or stretching is a major contributor.

Risk factors

Although anyone can develop plantar fasciitis, certain factors increase the likelihood:

  • Flat feet or high arches

  • Obesity or excess body weight

  • Ages 40–60, when tissues become less elastic

  • Wearing unsupportive shoes

  • Jobs that involve standing or walking for long hours

  • Tight leg muscles that reduce ankle flexibility

Recognizing these risk factors can guide preventive strategies.

How it's diagnosed

A healthcare provider will typically diagnose plantar fasciitis through a physical exam and medical history review. They will evaluate your symptoms, activity level, and footwear habits.

Assessment may include:

  • Palpation of the heel for tenderness

  • Flexing the foot to test pain response

  • Observing gait and foot alignment

  • Inquiring about symptom duration and triggers

Diagnostic imaging such as X-rays, ultrasound, or MRI may be used to rule out other conditions like fractures, arthritis, or nerve compression.

Treatment options

Treatment focuses on relieving pain, reducing inflammation, and improving foot mechanics. Most cases improve within 6 to 12 months with non-invasive therapies.

Key treatments include:

  • Rest: Reduce activities that strain the foot (running, prolonged standing).

  • Ice therapy: Apply an ice pack to the heel 15–20 minutes several times a day.

  • Stretching: Calf stretches, plantar fascia stretches, and towel stretches improve flexibility.

  • Strengthening: Toe curls and foot arch exercises support foot stability.

  • Footwear adjustments: Switch to supportive shoes with proper arch support and cushioning.

  • Orthotic devices: Use heel cups, gel inserts, or custom orthotics for shock absorption.

  • Anti-inflammatory medication: Short-term NSAIDs like ibuprofen or naproxen can reduce pain.

For more stubborn cases, doctors may recommend corticosteroid injections or night splints to reduce inflammation and maintain foot position during sleep.

Advanced therapies

When conservative treatments fail, additional options may be explored:

  • Extracorporeal shockwave therapy (ESWT): Uses sound waves to stimulate healing in the plantar fascia.

  • Casting or walking boot: Immobilizes the foot to reduce strain and aid recovery.

  • Platelet-rich plasma (PRP) injections: Use growth factors from your blood to promote healing.

  • Surgery (rare cases): If symptoms persist beyond 12 months, surgical release of the plantar fascia or gastrocnemius recession may be considered.

These therapies are generally reserved for severe or chronic cases that do not respond to conventional approaches.

Prevention strategies

Once treated, it’s important to adopt preventive habits to avoid recurrence:

  • Wear supportive shoes with good cushioning and arch support

  • Avoid walking barefoot on hard surfaces

  • Maintain a healthy weight to reduce pressure on feet

  • Incorporate daily stretches for the calves and plantar fascia

  • Warm up before exercise and avoid sudden activity changes

  • Include low-impact exercises like cycling or swimming

Early intervention and consistent self-care greatly reduce the risk of flare-ups.

Related conditions

Plantar fasciitis may occur alongside or be confused with other foot or heel conditions:

  • Heel spurs: Bony growths that may develop where the plantar fascia attaches to the heel

  • Achilles tendinitis: Inflammation of the tendon at the back of the heel

  • Tarsal tunnel syndrome: Nerve compression causing burning or tingling

  • Stress fractures: Tiny cracks in the heel bone from repetitive force

Accurate diagnosis ensures that treatment targets the correct condition.

Daily life with plantar fasciitis

Living with plantar fasciitis can be challenging, especially when daily routines involve walking, exercising, or standing. Fortunately, consistent care and modifications can greatly reduce discomfort.

Tips for daily management:

  • Use orthotic inserts in everyday footwear

  • Avoid walking barefoot on hard floors

  • Perform stretches each morning before standing

  • Use a massage ball or frozen water bottle underfoot

  • Take frequent breaks if standing for extended periods

These simple changes, combined with medical guidance, can help you return to your normal activities pain-free.

When to see a doctor

If heel pain persists despite home treatment, or if the pain interferes with walking and daily tasks, consult a healthcare provider. Delaying diagnosis can lead to chronic pain and longer recovery times.

Seek medical advice if:

  • Pain lasts longer than 2–3 weeks

  • You have swelling, numbness, or tingling

  • Pain worsens with activity

  • You're unable to bear weight on the affected foot

An early diagnosis improves outcomes and prevents complications.

The bottom line

Plantar fasciitis is a common but treatable foot condition caused by inflammation of the plantar fascia. With proper diagnosis, consistent care, and long-term preventive strategies, most individuals can recover without invasive procedures. Recognizing symptoms early and taking proactive steps are key to managing pain and maintaining foot health for years to come.