Plantar Fasciitis: Why Your Heel Hurts & How to Get Relief

Heel pain, especially that sharp, stabbing pain you feel first thing in the morning, is often a sign of plantar fasciitis. One of the most common causes of heel pain, this foot condition can make walking, running, and even standing uncomfortable. Read on for more information from our foot doctors on plantar fasciitis and treatment options to get you back on your feet.

What Is Plantar Fasciitis?

The plantar fascia is a thick, shock-absorbing band of tissue that runs along the bottom of your foot, supporting the arch of your foot. Plantar fasciitis occurs when this band of tissue becomes inflamed, causing pain in the heel and arch.

Symptoms of Plantar Fasciitis:

  • Heel pain: Typically sharp and stabbing, especially with the first steps in the morning or after a period of rest.
  • Pain that worsens after activity: While the initial pain may lessen with movement, it often returns after exercise or prolonged standing.
  • Tenderness on the bottom of the heel: Especially near the heel bone.
  • Stiffness in the heel: Particularly in the morning.

There are several possible causes and risk factors for plantar fasciitis. Regular high-impact activities, like running and jumping, put stress on the heel and can lead to this condition. Certain foot structures, such as flat or high arches, can also be more prone to plantar fasciitis. Tight calf muscles as well as excess body weight are also risk factors. Foot doctors also most often treat plantar fasciitis in individuals over the age of 40.

Finding Relief for Your Heel Pain

An experienced foot doctor will typically diagnose plantar fasciitis based on your symptoms and a physical examination. They may also take X-rays to rule out other conditions. Treatment aims to reduce inflammation and pain and support the plantar fascia. Your foot doctor may recommend:

  • Rest: Avoiding activities that aggravate the pain.
  • Ice: Applying ice to the heel for 15 to 20 minutes several times a day.
  • Stretching: Regularly stretching the plantar fascia and calf muscles.
  • Orthotics: Custom or over-the-counter arch supports to provide better foot support.
  • Night Splints: Worn while sleeping to keep the foot flexed and prevent the plantar fascia from tightening.
  • Medications: Over-the-counter pain relievers to help manage pain.
  • Corticosteroid Injections: Injections into the plantar fascia to help reduce inflammation and pain.
  • Physical Therapy: Specific stretches and exercises from a physical therapist to strengthen the foot and calf muscles.
  • Plantar Fascia Release Surgery: A procedure to release the plantar fascia in severe, persistent cases.

To help improve your plantar fasciitis symptoms at home, it is important to wear supportive shoes with good arch support, avoid walking barefoot (especially on hard surfaces), and maintain a healthy weight.

If you have persistent heel pain that doesn't improve with home care measures, don’t try to live with the pain. Please schedule an appointment with one of our foot doctors by requesting an appointment online or calling (973) 775-9283.