What is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain, resulting from inflammation of the plantar fascia—a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This condition often leads to stabbing pain, especially with the first steps in the morning or after long periods of rest.

What Causes Plantar Fasciitis?

Plantar fasciitis is typically caused by excessive strain on the plantar fascia, leading to small tears and inflammation. Contributing factors include:

  • Overuse or High-Impact Activities – Running, jumping, or standing for long hours can strain the foot.

  • Improper Footwear – Shoes with poor arch support or inadequate cushioning can increase stress on the fascia.

  • Foot Structure – Flat feet, high arches, or abnormal walking patterns can contribute to the condition.

  • Obesity – Extra weight puts additional pressure on the plantar fascia.

Symptoms of Plantar Fasciitis

Common signs of plantar fasciitis include:

  • Sharp pain in the heel or arch of the foot, especially in the morning

  • Pain that worsens after standing, walking, or exercising

  • Tenderness and stiffness in the bottom of the foot

  • Discomfort that improves with movement but returns after rest

Prevention & Treatment

Proper foot care and preventive measures can reduce the risk of plantar fasciitis, including:

  • Wearing Supportive Shoes – Choose footwear with good arch support and cushioning.

  • Stretching & Strengthening Exercises – Stretching the Achilles tendon and plantar fascia can relieve tension.

  • Avoiding Prolonged Standing – Take breaks and use supportive mats if standing for long periods.

  • Maintaining a Healthy Weight – Reducing excess weight can lessen strain on the feet.

Treatment options for plantar fasciitis range from home remedies to medical interventions, such as:

  • Rest and Ice Therapy – Reducing activity and applying ice can help with inflammation.

  • Orthotic Inserts – Custom or over-the-counter insoles provide extra support.

  • Physical Therapy – Exercises to improve flexibility and strengthen foot muscles.

  • Medical Treatments – In severe cases, corticosteroid injections, shockwave therapy, or surgery may be necessary.

If heel pain persists despite self-care measures, consulting a podiatrist can help determine the best course of treatment for long-term relief.