If you’ve ever woken up and felt a sharp, stabbing pain in your heel with those first few steps, you may be dealing with plantar fasciitis—one of the most common causes of foot discomfort. Whether you’re an athlete, a healthcare worker on your feet all day, or simply someone struggling with persistent heel pain, understanding the causes, symptoms, and effective treatments for plantar fasciitis can help you find relief and get back to your daily activities pain-free.
Dr. Zachary Lind, Doctor of Podiatric Medicine with Stoughton Health, discusses what triggers this condition, the best ways to manage it, and practical tips for preventing future flare-ups.
What Is Plantar Fasciitis?
Plantar fasciitis is an initial inflammation of the plantar fascia, a thick fibrous band that runs from the heel bone to the toes. While the inflammation may subside quickly, it often leads to a chronic degenerative cycle of tissue damage. Although the exact cause remains unclear in medical literature, contributing factors include wearing high heels, overuse injuries, prolonged standing, and obesity.
“It’s extremely common,” states Dr. Lind. “I don’t know the specific numbers, but I would hazard a guess that most people who have hit thirty or forty years old have had at least one episode of it in their life, and some people have been dealing with it for years.”
When Should You Seek Out Professional Input?
If foot pain is caused by a specific event—such as wearing high heels, new dress shoes, or prolonged dancing—it typically resolves within a week or two with rest and activity modification. However, individuals like runners, factory workers, or those who stand on hard surfaces all day often experience persistent plantar fasciitis, as they cannot easily change their daily routines.
“If you’ve gone a week or two with pain, it’s usually better to catch it early. Those are the people I usually recommend to come in,” notes Dr. Lind.
How Is Plantar Fasciitis Treated?
There are several at-home treatments for plantar fasciitis, including stretching exercises, toe stretches, and targeted massage. A common method is using a frozen Dixie cup to massage the inflamed area, typically located on the inside of the heel. Pain is most noticeable in the morning, after prolonged standing, or following a long flight or car ride. Other effective treatments include massaging with a hard ball, taking anti-inflammatory medications, over the counter inserts, and performing regular stretching exercises, which are often the first recommended approach for relief.
If such conservative treatments aren’t effective in bringing relief, Dr. Lind assures there are other options—including physical therapy, steroid injections, and, in the worst case scenario, surgical intervention.
“There is also good literature on a night splint. Basically, you wear it at night, as the name suggests, and it helps hold your foot in a neutral ninety-degree position. Some of them also include a pull on the big toe because that toe activates plantar fascia as well,” he explains.
