Understanding Plantar Fasciitis and Its Management
Plantar fasciitis causes heel pain, especially in the morning or after rest. Learn about its symptoms, causes, risk factors, treatment options, and prevention tips for lasting relief.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. Md Yusuf Shareef MBBS
Last updated on 2nd Sep, 2025
Plantar fasciitis is a common yet painful condition that affects many people, especially those who are on their feet for long hours. If you’ve ever experienced a sharp, stabbing pain in your heel when you take your first steps in the morning, you might be dealing with plantar fasciitis. But don’t worry—this condition is manageable with the right care and lifestyle adjustments.
In this article, we’ll break down what plantar fasciitis is, its symptoms, causes, and how it affects your health. We’ll also share practical tips to help you manage the pain and prevent it from worsening.
What Is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This tissue acts like a shock absorber, supporting the arch of your foot. When it becomes overstressed or strained, tiny tears can develop, leading to pain and stiffness.
Who Is at Risk?
While anyone can develop plantar fasciitis, certain factors increase the risk:
- Age: Most common in people between 40 and 60.
- Occupation: Jobs that require long hours of standing or walking (e.g., teachers, nurses, factory workers)
- .Weight: Excess weight puts extra pressure on the plantar fascia.
- Foot Mechanics: Flat feet, high arches, or an abnormal walking pattern.
- Exercise Habits: Sudden increases in running or jumping activities.
- Footwear: Wearing shoes with poor arch support or thin soles.
Symptoms of Plantar Fasciitis
The most common symptom is heel pain, particularly:
- Morning Pain: Sharp pain with the first steps after waking up.
- Pain After Rest: Discomfort after sitting or standing for long periods.
- Pain That Improves with Movement: Often eases as you walk but may return after prolonged activity.
If left untreated, the pain can become chronic and affect daily activities like walking or exercising.
Causes of Plantar Fasciitis
The exact cause isn’t always clear, but it’s often due to repeated stress on the plantar fascia. Common triggers include:
- Overuse: Excessive running, walking, or standing.
- Poor Footwear: Lack of proper arch support.
- Tight Muscles: Tight calf muscles or Achilles tendons.
- Sudden Weight Gain: Pregnancy or obesity can increase strain.
How Does Plantar Fasciitis Affect Your Health?
Beyond pain, untreated plantar fasciitis can lead to:
- Altered Walking Patterns: Limping or changing your gait to avoid pain, which may cause knee, hip, or back problems.
- Reduced Activity Levels: Avoiding exercise due to pain can lead to weight gain or other health issues.
- Chronic Pain: Long-term inflammation may require more intensive treatment.
Managing Plantar Fasciitis
The good news? Most cases improve with simple home treatments and lifestyle changes. Here’s what you can do:
1. Rest and Ice
- Rest: Avoid activities that worsen the pain (running, long walks).
- Ice: Apply an ice pack to the heel for 15-20 minutes, 3-4 times a day.
2. Stretching Exercises
- Gentle stretches can help loosen tight muscles:
- Calf Stretch: Lean against a wall with one leg straight and the other bent.
- Towel Stretch: Sit with legs straight, loop a towel around your foot, and gently pull your toes toward you.
3. Supportive Footwear
- Wear shoes with good arch support and cushioning.
- Avoid walking barefoot, especially on hard surfaces.
- Consider orthotic inserts if needed.
4. Weight Management
If overweight, losing even a few pounds can reduce pressure on the feet.
5. Pain Relief
Over-the-counter pain relievers like ibuprofen can help reduce inflammation.
6. Night Splints
These keep the foot flexed overnight, preventing morning stiffness.
When to See a Doctor
If pain persists beyond a few weeks despite home care, consult a doctor. They may recommend:
- Physical Therapy: Specialized exercises to strengthen foot muscles.
- Steroid Injections: To reduce severe inflammation.
- Shock Wave Therapy: A non-invasive treatment to stimulate healing.
- Surgery: Rarely needed, only if other treatments fail.
Prevention Tips
To avoid plantar fasciitis or prevent recurrence:
- Wear supportive shoes (even at home!).
- Stretch regularly, especially before exercise.
- Gradually increase activity levels (don’t overdo it suddenly).
- Maintain a healthy weight.
Need Help? Consult a Specialist on Apollo 24|7
If heel pain is affecting your daily life, don’t ignore it. Early treatment can speed up recovery. You can book a consultation with an orthopedic specialist or physiotherapist through Apollo 24|7 for expert advice and personalized care.
Final Thoughts
Plantar fasciitis can be frustrating, but with patience and the right approach, most people recover fully. Listen to your body, give it the rest it needs, and take small steps toward healing. Your feet carry you through life—take good care of them!
Consult an Orthopaedic Specialist for Personalised Advice
Consult an Orthopaedic Specialist for Personalised Advice
Dr. Anil Pradeep Jadhav
Orthopaedician
23 Years • MBBS MS (Ortho)
Nashik
Apollo Hospitals Nashik, Nashik
(25+ Patients)
Dr. Anil Sharma
Orthopaedician
42 Years • MBBS, MS Orthopedics
New Delhi
AAKASH MEDSQUARE, New Delhi
Dr. Manoj Dinkar
Orthopaedician
15 Years • MBBS, Dip (Orthopaedics)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. Mriganka Ghosh
Orthopaedician
11 Years • MD (Physician), DNB (Orthopaedics)
Howrah
Dr Mriganka Mouli Ghosh, Howrah
Dr. Pradeep Lucas
Orthopaedician
7 Years • MBBS, Diploma in Orthopaedics, Fellowship in DFSI
Bengaluru
Revival Multispeciality Clinic, Bengaluru