Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.
Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.
Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or when you get up after sitting. The pain is usually worse after exercise, not during it.
Your plantar fascia is in the shape of a bowstring, supporting the arch of your foot and absorbing shock when you walk. If tension and stress on this bowstring become too great, small tears can occur in the fascia. Repeated stretching and tearing can irritate or inflame the fascia, although the cause remains unclear in many cases of plantar fasciitis.
- Icing the area.
- Night splints. You wear these to stretch your calf and foot while you sleep.
- Physical therapy. Certain exercises can stretch your fascia and Achilles tendon and strengthen your leg muscles, which will make your ankle and heel more stable.
- Rest. Stop doing things that make the pain worse. This might include some types of exercise, like running or jumping.
- Supportive shoes or inserts. Shoes with thick soles and extra cushioning will make it less painful for you to stand or walk. Arch supports can distribute pressure more evenly across your feet.