If you’ve been waking up with sharp heel pain or feeling discomfort after standing or walking for long hours, you might be dealing with plantar fasciitis.
This condition is one of the most common causes of heel pain and can make even simple activities like walking feel painful. The good news is that with the right approach, it usually heals without surgery.
Key Takeaway
- Plantar fasciitis happens when the thick band of tissue under your foot becomes irritated or strained.
- Symptoms often improve with stretching, rest, and proper footwear.
- With the right guidance and consistency, recovery usually happens within a few months.
What Is Plantar Fasciitis?
The plantar fascia is a strong, fibrous band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It supports your foot’s arch and absorbs the impact every time you take a step.
When this tissue becomes overused or overstretched, small microtears can develop, leading to inflammation and pain, especially near the heel. This is known as plantar fasciitis.
What It Feels Like
People with plantar fasciitis usually describe:
- A sharp or stabbing pain in the bottom of the heel, especially with the first few steps after waking up or after sitting for a long time
- A dull ache or burning feeling along the bottom of the foot during the day
- Pain that worsens after standing or walking for long periods
- Tightness or stiffness in the calf or Achilles tendon
The pain might ease once you start moving but can return after prolonged activity or rest.
Why It Happens
Plantar fasciitis often develops from a combination of stress, tension, and poor foot support. The most common causes include:
- Overuse or repetitive strain from running, walking, or long hours on your feet
- Wearing shoes with poor arch or heel support
- Foot structure issues such as flat feet or high arches
- Tight calf muscles or Achilles tendon pulling on the heel
- Being overweight or having a sudden increase in weight
- Hard flooring or walking barefoot for long periods
Age can also play a role, as the plantar fascia naturally becomes less flexible over time.
Getting a Diagnosis
In most cases, your physiotherapist can diagnose plantar fasciitis through a physical exam and discussion about your symptoms. Palpation is carried out around the foot and arch to find tender points, observe how you walk, and check your foot and ankle flexibility. We also assess the calf and knee and chekc how you are moving all along the kinetic chain
X-rays or MRI scans are rarely needed unless another issue, like a fracture or tendon problem, is suspected.
Treatment That Works
Most people recover with simple, non-surgical treatments focused on reducing stress on the plantar fascia and promoting healing. Here’s what usually helps:
1. Rest and Activity Adjustment
Avoid activities that worsen heel pain, such as running or jumping. Switch to low-impact options like swimming or cycling while healing.
2. Stretching and Strengthening
Daily stretches for the calf muscles, Achilles tendon, and plantar fascia help relieve tension and speed recovery. Strengthening the foot and lower leg muscles improves arch support and prevents recurrence.
If you’re unsure where to start, our medical experts will design a tailored exercise plan to restore balance, flexibility, and strength safely.
3. Ice and Anti-Inflammatory Care
Apply ice to the heel for 10 to 15 minutes a few times a day, especially after activity. Over-the-counter anti-inflammatory medicine (like ibuprofen or naproxen) can reduce pain and swelling when used responsibly.
4. Footwear and Orthotics
Wearing shoes with good arch support, cushioning, and a slightly raised heel might help some individuals.. Avoid walking barefoot or using flat shoes, till the pain subsides. Many people benefit from orthotic inserts that distribute pressure evenly across the foot. Replace worn-out shoes regularly.
5. Night Splints or Braces
Wearing a splint overnight keeps your foot gently stretched and prevents the morning pain that comes from tightness during sleep can be beneficial in some cases.
6. Advanced Treatment Options
If pain doesn’t improve after several months of conservative care, more advanced options may help:
- Shockwave therapy can help treat the pain and address the inflammation. This is a modality which one can find at Physiocare
- Steroid injections for short-term relief (used carefully to avoid tissue weakening)
- Platelet-rich plasma (PRP) injections to promote healing naturally
- Surgery, which is rare and only considered when all other treatments fail
At Physiocare, we can combine several of these methods such as stretching programs, soft tissue release, and guided rehabilitation to help you recover faster and prevent future pain.
How Long Does It Take to Heal?
Most people start to feel relief within a few weeks, but full recovery can take up to six months depending on how long the condition has been present and how consistent you are with treatment. Chronic cases may take longer but usually still respond to structured therapy.
Prevention Tips
You can lower your risk of plantar fasciitis or stop it from coming back by following these habits:
- Strengthen your calves and feet, keep the ankle joints mobile
- Maintain a healthy body weight
- Replace shoes before they wear out
- Avoid walking barefoot on hard surfaces
- Gradually increase workout intensity or distance
- Choose shoes with proper arch and heel support
Frequently Asked Questions
What is the fastest way to heal plantar fasciitis?
Rest your foot, apply ice regularly, and do gentle stretches for your calves and plantar fascia. A physiotherapist at Physiocare can help you follow a personalized plan to speed up healing.
Can I still exercise with plantar fasciitis?
Yes, but focus on low-impact activities such as swimming, cycling, or rowing. Avoid running, jumping, or walking long distances until your pain improves.
Is walking barefoot bad for plantar fasciitis?
It depends! If you manage to strengthen your feet muscles and calves and keep your toes and foot mobile , barefoot shoes and barefoot training might be beneficial. BUT if you are not well trained , overweight and have other comorbidities, walking barefoot, especially on hard floors, adds strain to the plantar fascia, in such a case always wear supportive shoes, even indoors.
How long does plantar fasciitis take to go away?
Most cases improve within three to six months with consistent exercise, rest, and supportive footwear. Chronic cases may take longer but rarely require surgery.
When should I see a doctor or physiotherapist?
If your heel pain lasts more than two weeks, interferes with daily life, or worsens over time, it’s best to visit Physiocare. They can identify the cause, correct movement issues, and guide you through effective recovery.