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Plantar Fasciitis FAQ's

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What is plantar fasciitis?

Plantar fasciitis happens when the thick band of tissue on the bottom of your foot, called the plantar fascia, gets weak and sore. This tissue connects your heel to your toes and helps support your foot. The pain usually starts where the tissue connects to your heel bone. It is the most common reason people have heel pain, affecting over three million people every year. Many people have it, just like lower back pain.

Who can get plantar fasciitis?

Anyone can get plantar fasciitis, but it's more common in people with very high or very flat arches. It often affects middle-aged and older adults. People who stand or walk a lot on hard floors are more likely to get it. It also happens more to people who are overweight.

What are the types of plantar fasciitis?

There are two types of plantar fasciitis:

• Acute (short-term): This happens suddenly, often after an injury.
• Chronic (long-term): This type gets worse over time and lasts longer.

What are the symptoms of plantar fasciitis?

The most common sign is pain in the bottom of your heel, especially when you take your first steps in the morning. The pain might get better but can come back later in the day. This happens because the plantar fascia gets too much stress, which makes it sore for a long time.

What causes plantar fasciitis?

Plantar fasciitis happens when the plantar fascia gets worn out over time. Common causes include:

• Too much stress from certain activities.
• Tight calf muscles or Achilles tendon (the tendon at the back of your heel).
• A pinched nerve in the heel.
• Losing the fat cushion in the heel.
• A small break in the heel bone (stress fracture).

When should you see a doctor?

See a doctor if:

• Your pain started after an injury and doesn't get better in a week with rest and ice.
• Your pain keeps getting worse over time, even after trying to rest, stretch, and ice.
• A foot doctor will ask about your symptoms, check your foot, and might take an X-ray to make sure it's not something else.

How is plantar fasciitis treated?

Most people don't need surgery to treat plantar fasciitis. Stretching is the best way to help with pain and prevent further problems. Some helpful stretches include:

• Sitting down, putting one foot on the other knee, and pulling your toes back.
• Doing a yoga stretch called "downward dog."
• The runner's stretch, which helps stretch the bottom of your foot.
• Taking anti-inflammatory medicine like ibuprofen can help with pain.
• Wearing shoes with soft soles, heel cups, or special inserts can also make walking more comfortable.
• If your pain doesn't get better after 12 weeks, your doctor might suggest a steroid shot to help with swelling. However, too many shots can weaken the tissue. Other treatments like wearing a night splint or getting shockwave therapy may also help.

Surgery is only considered if no other treatments work, but very few people need surgery.

How can I prevent plantar fasciitis?

To prevent plantar fasciitis:

• Wear shoes with good arch support and soft heels.
• Stand on soft mats if you work on hard floors.
• Stretch your feet every day, whether you're an athlete or not.
• Stay at a healthy weight to avoid extra pressure on your feet.

A simple stretch that can be done at your desk involves folding one foot over the opposite knee with your toes flexed back towards you in a figure four formation. Another is the yoga pose called downward dog. The classic runner’s stretch also helps stretch the lower leg and bottom of the foot. More stretches can be found here.

For more information, visit the American Orthopedic Foot and Ankle Society website for more information on how to prevent and treat this common condition.