18/01/2026
🦶 Plantar Fasciitis – A Common Cause of Heel Pain
Plantar fasciitis is a common cause of heel pain, characterized by stabbing pain on the bottom of the foot, especially with the first steps in the morning or after rest.
It occurs due to inflammation or degeneration of the plantar fascia, the thick tissue band connecting the heel to the toes.
Although manageable, recovery may take several months.
🔍 Symptoms
🔹 Stabbing heel pain – Worst with the first steps after waking up or standing from sitting
🔹 Pain relief with movement – Pain may decrease with walking but can return after prolonged standing or activity
🔹 Arch pain – Pain may radiate along the arch toward the toes
🔹 Stiffness – Difficulty stretching the bottom of the foot.
⚠️ Causes & Risk Factors
🔸 Overuse / Strain – Running, standing on hard surfaces, or sudden increases in activity
🔸 Foot structure – High arches or flat feet
🔸 Weight – Excess body weight, including during pregnancy
🔸 Age & lifestyle – Common in both runners and sedentary individuals
🧊 Treatment & Self-Care
✅ Rest & Ice – Reduce activity and apply ice packs to the heel
✅ Stretching – Gentle calf and foot stretches are essential
✅ Supportive footwear – Shoes with good arch support and cushioning; avoid going barefoot
✅ Orthotics – Soft insoles or heel pads may help
✅ Pain relief – Over-the-counter NSAIDs can reduce pain
✅ Physical therapy – A physiotherapist can provide specific, targeted exercises
🩺 When to See a Doctor
❗ If pain persists for more than a couple of weeks
❗ For proper diagnosis to rule out conditions such as stress fractures or heel spurs
