Plantar fasciitis is one of the most common causes of heel pain, affecting millions of people each year. It develops when the thick band of tissue running along the bottom of your foot, called the plantar fascia, becomes inflamed or strained. This tissue connects your heel bone to your toes and supports the arch of your foot. Over time, repetitive stress or overstretching can lead to small tears and irritation. In some cases, heel bone spurs, which are bony growths that develop where the plantar fascia attaches to the heel — can also contribute to or worsen plantar fasciitis by irritating surrounding tissues and increasing heel pain.
Several factors can increase the likelihood of developing plantar fasciitis. People who spend long hours standing, wear unsupportive shoes, or have flat feet or high arches are particularly at risk. Athletes, especially runners, often experience plantar fasciitis due to repetitive impact on hard surfaces. Excess body weight can also strain the plantar fascia, while aging naturally reduces the elasticity of the tissues, making middle-aged adults (typically between 40 and 60 years old) more susceptible. The presence of heel bone spurs doesn’t always cause pain, but when combined with plantar fascia inflammation, it can make walking and daily movement much more uncomfortable.
The most recognizable symptom of plantar fasciitis is sharp heel pain, often felt during the first steps in the morning or after sitting for a long period. The pain may ease with movement but tends to return after prolonged activity or standing. Without proper care, the condition can become chronic, limiting daily activities and even altering walking patterns. While mild cases often improve with rest and simple home remedies, persistent pain should not be ignored. Early intervention can prevent long-term discomfort and tissue damage.
Treatment for plantar fasciitis ranges from non-invasive to more invasive options, depending on severity. Non-invasive measures include rest, stretching exercises for the foot and calf muscles, ice application, orthotic inserts, and supportive footwear. Physical therapy can strengthen the muscles and improve flexibility, while night splints help stretch the plantar fascia overnight. If these methods don’t provide relief, minimally invasive options like corticosteroid injections, platelet-rich plasma (PRP) therapy, or extracorporeal shockwave therapy (ESWT) may help stimulate healing. In rare and severe cases where pain persists for over a year, surgical procedures such as plantar fascia release or removal of a problematic bone spur might be considered. With proper care and patience, most people fully recover and regain comfort and mobility.
I have had this condition off and on over the years. Initially it was caused by training for marathons while 50 pounds overweight. Then it was caused by serving in a restaurant for years, walking for hours and hours, while carrying heavy trays of food. Finally, in recent years, it was caused by standing for hours in the hospital where I currently work, and adding to that a new bone spur growing on the bottom of my foot. I am having the steroid shots every 4 months. I also have the night boot to stretch out the bottom of the foot while I sleep. If these do not provide relief over time, I may have laser surgery to break up the bone spur and release the fascia. Do you have heel or bottom of the foot pain? What do you do to help yourself? I want to hear from you.
In Gratitude,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
Books available everywhere!
Several factors can increase the likelihood of developing plantar fasciitis. People who spend long hours standing, wear unsupportive shoes, or have flat feet or high arches are particularly at risk. Athletes, especially runners, often experience plantar fasciitis due to repetitive impact on hard surfaces. Excess body weight can also strain the plantar fascia, while aging naturally reduces the elasticity of the tissues, making middle-aged adults (typically between 40 and 60 years old) more susceptible. The presence of heel bone spurs doesn’t always cause pain, but when combined with plantar fascia inflammation, it can make walking and daily movement much more uncomfortable.
The most recognizable symptom of plantar fasciitis is sharp heel pain, often felt during the first steps in the morning or after sitting for a long period. The pain may ease with movement but tends to return after prolonged activity or standing. Without proper care, the condition can become chronic, limiting daily activities and even altering walking patterns. While mild cases often improve with rest and simple home remedies, persistent pain should not be ignored. Early intervention can prevent long-term discomfort and tissue damage.
Treatment for plantar fasciitis ranges from non-invasive to more invasive options, depending on severity. Non-invasive measures include rest, stretching exercises for the foot and calf muscles, ice application, orthotic inserts, and supportive footwear. Physical therapy can strengthen the muscles and improve flexibility, while night splints help stretch the plantar fascia overnight. If these methods don’t provide relief, minimally invasive options like corticosteroid injections, platelet-rich plasma (PRP) therapy, or extracorporeal shockwave therapy (ESWT) may help stimulate healing. In rare and severe cases where pain persists for over a year, surgical procedures such as plantar fascia release or removal of a problematic bone spur might be considered. With proper care and patience, most people fully recover and regain comfort and mobility.
I have had this condition off and on over the years. Initially it was caused by training for marathons while 50 pounds overweight. Then it was caused by serving in a restaurant for years, walking for hours and hours, while carrying heavy trays of food. Finally, in recent years, it was caused by standing for hours in the hospital where I currently work, and adding to that a new bone spur growing on the bottom of my foot. I am having the steroid shots every 4 months. I also have the night boot to stretch out the bottom of the foot while I sleep. If these do not provide relief over time, I may have laser surgery to break up the bone spur and release the fascia. Do you have heel or bottom of the foot pain? What do you do to help yourself? I want to hear from you.
In Gratitude,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
Books available everywhere!
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