Have you ever stepped out of bed and felt a sharp, stabbing pain in your heel? That discomfort might not just be a fluke. It could be a sign of plantar fasciitis, a common foot condition that affects millions of people.
Let’s take a closer look at what plantar fasciitis is, what causes it, and how you can find relief.
What Is Plantar Fasciitis, Exactly?
At the bottom of your foot is a thick, fibrous band of tissue called the plantar fascia. Its job is to support your arch and absorb shock as you walk, run, or stand. But when this tissue becomes irritated, whether from overuse, poor footwear, or changes in activity, it can lead to inflammation and sharp heel pain.
Most people feel the worst of it first thing in the morning or after sitting for a while. You might take a few steps and feel like you’re walking on glass. Fortunately, understanding the signs can help you catch it early.
Spotting the Symptoms
The most common symptom of plantar fasciitis is heel pain, but specifically the following kinds of heel pain:
- Sharp or burning right at the base of the heel
- More intense with your first steps in the morning
- Worse after long periods of sitting or standing
- Aggravated by barefoot walking on hard floors
While it might ease up after moving around for a bit, the pain can creep back later in the day.
What Causes It?
Plantar fasciitis isn’t caused by just one thing. It’s usually a mix of factors that add up over time. Some common culprits include:
- Repetitive strain from running, standing, or high-impact activity
- Wearing unsupportive shoes (think flat sandals or worn-out sneakers)
- Foot shape issues, like high arches or flat feet
- Weight gain or increased activity without proper footwear
- Tight calves or Achilles tendons, which put extra tension on the fascia
While anyone can develop plantar fasciitis, it tends to show up most often in active adults between 40 and 60.
Finding Relief: What You Can Do
Here’s the good news: plantar fasciitis is very treatable, especially when caught early. Try these simple adjustments to find relief:
- Stretch it out: Gentle stretching of your calves, Achilles tendon, and the bottom of your foot helps reduce tension.
- Ice and rest: Ice your heel for 15–20 minutes after activity to calm inflammation.
- Wear supportive shoes: Look for footwear with good arch support and cushioning. Custom orthotics may help, too.
- Avoid going barefoot: Especially on hard surfaces like tile or concrete.
- Try night splints: These keep your foot gently flexed while you sleep, which can ease morning pain.
Still hurting? It might be time to see a foot care professional. A podiatrist can suggest physical therapy, prescribe custom orthotics, or explore other treatment options if needed.
Get Back on Your Feet
Plantar fasciitis can be frustrating, but it doesn’t have to stick around. With the right care and consistent habits, most people start feeling better within a few weeks. If heel pain is keeping you from doing what you love, don’t wait to take the first step. Talk to a local podiatrist or foot care provider.
This article is for informational purposes only and does not contain professional medical advice.