
Has heel pain got you down? Explore all things plantar fasciitis in this deep dive, including home remedies that are truly effective. You might just find yourself fascia-nated.

Problems afoot
Plantar fasciitis is simply explained as inflammation of the plantar fascia ligament. This ligament connects the heel to the front of the foot, supporting the arch. It lies under the skin on the bottom of the foot.
Heel pain is a real, well, pain. It mostly affects athletes and those who stand for long amounts of time (particularly on hard surfaces) and can cause immense discomfort. It’s estimated that one in 10 people will experience plantar fasciitis in their lifetimes, so it’s a fairly common issue.
Discover the causes and symptoms of plantar fasciitis, and how to prevent and treat it, should it affect you.
Causes
The main causes of plantar fasciitis are
- repeated running or jumping (which is why it’s particularly common among athletes)
- standing or exercising on hard surfaces
- walking or running barefoot
- exercising without stretching your calves
- wearing unsupportive shoes
- maintaining an unhealthy weight (up to 70 percent of those affected are obese)
Another cause is flatfoot, which simply shows how crucial the foot arch is in supporting and absorbing body weight, particularly during weight-bearing activities or sports.
Symptoms
- pain near the heel of the foot
- pain when you take your first steps of the day
- pain after long periods of rest (for example, sitting in the car for a long time and then standing up to walk). The pain typically subsides after a few minutes
- pain after exercising or increased activity (not during)
Be sure to look out for these symptoms and seek help if you need it.
Risk factors
- athleticism—more common in runners, ballet dancers, aerobic dancers, soccer players
- BMI or weight—more common in those who are obese
- age—common among those between the ages of 40 and 60 (particularly females of that age group)
When should you see a doctor?
Occasional pain is not alarming, but ongoing pain is worthy of a doctor’s visit. Especially if it doesn’t improve over time, or is, in fact, getting worse, please consult a health care practitioner.
Diagnosis
- X-ray—gives a clear picture of the foot bones, ruling out arthritis or fractures.
- MRI scan—may be ordered if initial treatments are not healing the foot pain.
- ultrasound—shows increased thickness of the plantar fascia and any abnormal tissue.
Note that diagnostic testing is typically not needed for an initial diagnosis.
Home remedies
- ice—three to four times a day, 20 minutes at a time
- rest—you may need to stop aggressive fitness activity
- stretch—calf stretches, plantar fasciitis stretch, towel stretches
- wear—avoid unsupportive footwear
- massage—focus on the heel and arch of the foot
Physician-directed remedies
- cortisone injections
- prescribed supportive shoes
- physical therapy
- night splints
In extreme cases, surgery may be required:
- plantar fascia release surgery—the plantar fascia is partially cut to relieve some of the tension.
- gastrocnemius recession—this surgery lengthens the calf muscles (tight calf muscles add stress to the plantar fascia).
This affliction inconveniences nearly 2 million people in the US every year, so it’s important to take the appropriate steps, as needed, to heal (heel?) your pain.
Recovery
When both home remedies and surgery have been involved, it may take over a year to recover.
Complications
Prevention tips
Here are some general heel pain prevention tips:
- stretch daily
- tape your arches
- rest your feet
- apply ice, as needed
- perform low-impact exercises that don’t put pressure on your feet (swimming is particularly good!)
- massage
- maintain a healthy weight
- wear supportive shoes (see an orthopedic doctor for customized orthotics)
- avoid going barefoot, especially on hard surfaces
Just make sure you’re consistent (or, you know, put your best foot forward).