What is plantar fasciitis?
Plantar fasciitis is pain where the plantar fascia, a thick band running from the heel bone to the toes, takes repeated strain. Despite the "-itis," many experts describe it as mostly degenerative wear and thickening rather than acute inflammation (Buchbinder, 2004).
This article is general health information and is not a substitute for diagnosis or treatment. If symptoms persist, see a doctor.
What does it feel like?
- A sharp, stabbing pain in the inner heel with your first steps in the morning.
- Pain after sitting for a while that eases once you get moving.
- Aching that returns after a long day on your feet.
Causes and risk factors
| Risk factor | Why it matters |
|---|---|
| Tight ankles | Limited upward ankle motion puts more load on the fascia (Riddle et al., 2003). |
| Higher body weight | Risk rises with BMI. |
| Standing at work | Common in retail, service and kitchen jobs. |
| Training spikes | Jumping up mileage or intensity too fast. |
Treatment and self-care
Most people get better without surgery. U.S. physical therapy guidelines (Martin et al., 2014) recommend calf and plantar fascia stretching, supportive insoles or orthoses, taping, night splints and manual therapy. For stubborn cases, doctors may consider shockwave therapy or injections. If other joints hurt too, it's worth ruling out osteoarthritis.
FAQ
- Does plantar fasciitis go away on its own?
- It often improves within months to a year with stretching and self-care, but see a doctor if it drags on.
- Should I walk barefoot?
- While it hurts, long barefoot walks on hard floors can aggravate it; cushioned, supportive shoes are usually better.
Sources reviewed: 2026-10-25
References
- Buchbinder, R. (2004). Plantar fasciitis. New England Journal of Medicine, 350(21), 2159–2166.
- Riddle, D. L., Pulisic, M., Pidcoe, P., & Johnson, R. E. (2003). Risk factors for plantar fasciitis: A matched case-control study. Journal of Bone and Joint Surgery (American), 85(5), 872–877.
- Martin, R. L., Davenport, T. E., Reischl, S. F., et al. (2014). Heel pain—plantar fasciitis: Revision 2014. Journal of Orthopaedic & Sports Physical Therapy, 44(11), A1–A33.