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 inflamed or irritated. This structure supports the arch of the foot and absorbs shock when walking. Repetitive stress or strain on the fascia can cause micro-tears, leading to pain and stiffness, especially around the heel.
Plantar fasciitis usually develops from repetitive overuse or excess pressure on the feet. Common contributing factors include:
Prolonged standing or walking on hard surfaces
Tight calf muscles or Achilles tendon
Flat feet or high arches
Poor footwear with inadequate support
Sudden increases in activity level, such as starting a new exercise routine or ramping up mileage in runners
Carrying excess body weight, which increases the load on the foot
The hallmark symptom of plantar fasciitis is sharp heel pain, often described as stabbing or burning. It typically:
Is worst with the first steps in the morning
Eases slightly with activity but may return after periods of rest
Can worsen after prolonged standing or exercise
Over time, if not managed, the pain may become more constant and affect walking patterns.
Plantar fasciitis can affect people of all ages but is most common in:
Runners and athletes
Individuals between the ages of 40-60
People with foot mechanics issues, such as overpronation or high arches
Occupations requiring long periods of standing (e.g. teachers, nurses, factory workers)
Most cases of plantar fasciitis can be managed conservatively, with excellent results when treated early.
Non-surgical options include:
Stretching exercises, particularly for the plantar fascia and calf muscles
Ice therapy to reduce inflammation and pain
Orthotic insoles or heel cups to offload pressure from the heel
Supportive footwear with good arch support and cushioning
Night splints, which keep the foot in a stretched position overnight
Shockwave therapy, a non-invasive treatment that promotes healing in chronic cases
Corticosteroid injections may be used for short-term pain relief in more resistant cases, although repeated injections are avoided due to the risk of fascia weakening.
Surgical intervention is rarely needed, and most patients recover fully with appropriate non-invasive treatment and rehabilitation. If surgery is required this might involve partial release of the plantar fascia.
