Plantar Fasciitis

Plantar fasciitis is a common foot condition that causes pain in the heel and bottom of the foot. It occurs when the plantar fascia — the thick band of tissue that runs along the bottom of the foot — becomes inflamed or irritated due to overuse, improper footwear, or biomechanical issues. Pain is typically sharp and worst with the first steps in the morning or after long periods of rest.

Symptoms

• Sharp pain in the heel, especially with the first steps in the morning
• Tenderness on the bottom of the foot near the heel
• Pain that worsens after prolonged standing or walking
• Mild swelling or warmth in the heel area
• Stiffness in the foot that eases with movement
• Discomfort after long periods of rest or sitting

What Makes It Worse

• Walking barefoot on hard surfaces
• Wearing unsupportive footwear
• Standing or walking for long periods
• Sudden increase in physical activity
• Tight calf muscles or Achilles tendons
• Obesity or excess body weight
• Lack of proper stretching before activity

Precautions

• Wear cushioned, supportive shoes with proper arch support
• Stretch the calves and plantar fascia regularly
• Rest the foot and avoid overuse
• Use ice packs to reduce inflammation and pain
• Avoid walking barefoot, especially on hard floors
• Maintain a healthy weight to reduce foot pressure
• Use orthotic inserts if recommended by your doctor