If you’ve ever felt that sharp, stabbing pain in your heel, especially first thing in the morning or after sitting for a while, you might be dealing with plantar fasciitis. It’s more common than you might think, and understanding the condition and how it occurs can help you find relief.

What Is the Plantar Fascia?

The plantar fascia is a thick band of connective tissue that runs along the bottom of the foot, connecting the heel bone to the toes. It plays a crucial role in supporting the arch of the foot and absorbing shock during walking and running. The plantar fascia helps maintain stability and flexibility in the foot, allowing for efficient movement. When it becomes irritated, often due to overuse or it can lead to a condition commonly known as “plantar fasciitis”, characterized by heel pain, especially with the first steps in the morning or after prolonged periods of sitting.

What Is Plantar Fasciitis?

Traditionally, pain related to the plantar fascia was called “plantar fasciitis”, implying an inflammatory condition of the plantar fascia. However, more recent studies have found that most people with plantar fascia-related pain do not actually have an inflammatory condition but more a degenrative one whereby the tendon has been overloaded and becomes weak and painful. A more accurate terminology for this condition would therefore be “plantar fasciosis” or “plantar fasciopathy”, very similar to an achilles tendinopathy. When the plantar fascia is exposed to overuse or excessive strain, it can lead to that familiar heel pain. According to the American Academy of Orthopaedic Surgeons, plantar fasciopathy is especially prevalent among runners, people who are overweight, and those who wear poorly fitting shoes. Additionally, having flat feet or high arches can put extra strain on the plantar fascia.

Signs and Symptoms

The most common symptom of plantar fasciopathy is a sharp pain in the heel, particularly on your first steps in the morning or after prolonged sitting/rest. You might also notice that the pain decreases as you move around, but it can return after prolonged activity or standing.

Finding Relief

Fortunately there are several strategies that may provide relief from plantar heel pain, such as using ice or heat, relative rest from aggravating activities, calf stretching, plantar massage with a ball, and choosing the right footwear. Ultimately, identifying the factors that contributed to the initial overload and addressing them is crucial in recovery, as is a graduated strengthening program of the planar fascia and other lower limb musculature.

While plantar fascia pain can be debilitating, understanding what it is and how to manage it can make a world of difference. By identifying the contributing factors and starting a targeted rehab program you can start to alleviate that heel pain and get back to doing what you love.