PLANTAR FASCITIS

Plantar fasciitis is one of the most common causes of heel pain. It occurs when the plantar fascia—a thick band of tissue that runs along the bottom of the foot from the heel to the toes—becomes irritated, overloaded, or develops small areas of degeneration.

Plantar Fasciitis

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Symptoms of Plantar Fasciitis

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Heel Pain

The most characteristic symptom is:

• Sharp or stabbing pain under the heel

• Pain near the inside/front part of the heel bone

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Pain with First Steps

A classic sign is:

• Severe pain with the first few steps in the morning

• Pain after getting up from sitting for a long period

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Pain That Improves, Then Returns Often:

• Pain eases after walking for a few minutes

• Returns after prolonged standing, walking, or exercise

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Tenderness

• The heel is painful when pressed

• The bottom of the foot may feel sore

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Tightness

• Tight calf muscles

• Tight Achilles tendon

• Stiffness in the sole of the foot

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Common Causes and Risk Factors

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Overuse and Repetitive Stress

• Long periods of standing

• Increased walking or running

• Sudden increase in exercise volume

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Tight Calf Muscles

Limited ankle flexibility can increase strain on the plantar fascia.

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Foot Mechanics

• Flat feet (overpronation)

• High arches

• Abnormal walking patterns

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Inappropriate Footwear

• Worn-out shoes

• Shoes with poor arch support

• Walking barefoot on hard surfaces frequently

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Excess Body Weight

Higher body weight increases stress on the plantar fascia.

 

Occupation

Jobs requiring prolonged standing, such as:

• Teachers

• Retail workers

• Healthcare workers

• Factory workers

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Age

Most common between ages 40 and 60, although it can occur at any age.​

Many people describe it as:

• "Stepping on a nail"

• "A sharp pain in my heel when I get out of bed"

• "My foot loosens up after I walk for a bit"

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Conditions That Can Mimic Plantar Fasciitis

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Other causes of heel pain include:

• Heel fat pad syndrome

• Stress fracture of the heel bone

• Nerve entrapment

• Achilles tendon problems

• Inflammatory conditions such as Ankylosing Spondylitis

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When to Seek Medical Assessment

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Consider seeing a healthcare professional if:

• Pain persists for several weeks despite self-care

• Walking becomes difficult

• There is significant swelling, redness, or warmth

• Pain began after a major injury

• You experience numbness, tingling, or weakness

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Typical Self-Care Measures

Many cases improve with:

• Calf stretching

• Plantar fascia stretching

• Supportive footwear

• Temporary reduction in aggravating activities

• Ice after activity

• Strengthening exercises for the foot and calf

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Recovery often takes several weeks to several months, and consistent stretching, strengthening, and footwear support tend to be more effective than rest alone.