Plantar fasciitis is a very common cause of heel and foot pain. Plantar fasciitis is seen in both men and women and is one of the most common orthopedic foot complaints.
What is plantar fascia?
Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. The plantar (sole of the foot) fascia is a thick band of fibrous tissue which runs along the bottom of the foot, from the heel (calcaneus) to the toes. It provides structural support for the arch of the foot, absorbs impact forces during activities such as walking, running, and jumping, and helps maintain proper foot alignment.
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Stress in the plantar fascia increases when placing weight on the foot. Tension also increases when pushing off on the ball of the foot and toes. Tension and stress can cause small tears. With overuse or as we age, the fascia loses some of its elasticity and can become irritated with routine activities.
What are some risk factors?
Even though plantar fasciitis can develop without an obvious cause, some factors can increase the risk of developing this condition.
Age. Plantar fasciitis is most common in people between the ages of 40 and 60.
Certain exercises. Activities which place stress on the heel–long-distance running (running long distances, downhill, or on uneven surfaces), ballet, aerobic dance–can contribute to the onset of plantar fasciitis. Sudden changes in activity levels can also contribute to stress.
Foot mechanics. Flat feet and high arches can affect the way weight is distributed and can put added stress on plantar fascia. Having a tight Achilles tendon (the tendon connecting the calf muscles to the heel) can also contribute.
Obesity. Obesity and/or sudden weight gain puts stress on plantar fascia.
Certain occupations. Those who spend most of their work hours walking or standing on hard surfaces can be at an increased risk of developing plantar fasciitis.
Inadequate footwear. Wearing shoes with poor arch support or soft soles can increase the risk of developing plantar fasciitis.
What are the symptoms of plantar fasciitis?
The most common symptom is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. Swelling may also develop around the heel. Pain may develop in the arch of the foot, and the bottom of the foot may also ache or burn. Another symptom is a tight Achilles tendon.
The pain is often worse first thing in the morning when taking those first steps, after standing or sitting for awhile, when climbing stairs, after intense activity, or during walking, running, and jumping sports. The pain may develop slowly over time or come on suddenly after intense activity.
How can plantar fasciitis be treated?
The most common treatments for plantar fasciitis include rest, icing the foot, wearing supportive shoes, orthotics or shoe inserts, and immobilization. Physicians may prescribe over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, platelet rich plasma (PRP), extracorporeal pulse activation technology (EPAT), or percutaneous needle tenotomy.
There are stretches and massage techniques which can be performed on the foot and calf muscles which are of benefit.
How can plantar fasciitis be prevented?
The best way to prevent plantar fasciitis is to avoid overuse.
Stretch before and after exercise. Exercises that stretch out the calf muscles help ease pain and assist with recovery.
Give your feet time to rest and recover after intense activity or exercise. Limit overall activity to give your feet a rest.
Wear supportive shoes that have good arch support and a slightly raised heel, as this reduces stress on the plantar fascia.
Avoid going barefoot, especially when walking on hard surfaces. Walking without shoes puts undue strain and stress on the plantar fascia.
Replace your sneakers every 6-9 months or after you’ve walked or run between 250-500 miles in them.
MedlinePlus. Plantar fasciitis. (2024). National Library of Medicine.
Plantar fasciitis. (2022). Cleveland Clinic.
Plantar fasciitis. (n.d.). Foot health facts. American College of Foot and Ankle Surgeons.
Plantar fasciitis. (n.d.). John Hopkins Medicine.
Plantar fasciitis. (n.d.). Mayo Clinic.
Additional Information
Exercises to help prevent plantar fasciitis | Mayo Clinic
Plantar fasciitis | Cleveland Clinic
Plantar fasciitis | John Hopkins Medicine
Plantar fasciitis | Mayo Clinic