Plantar Fasciitis: Understanding, Treating, and Preventing Foot Pain

Plantar fasciitis is a common foot condition that affects millions of people worldwide. It is characterized by intense heel pain caused by the inflammation of the plantar fascia, a thick band of tissue that separates the fat pad from the muscles underneath. This condition can significantly impact one’s daily life and mobility. However, with proper understanding, treatment, and preventive measures, individuals suffering from plantar fasciitis can find relief and regain their active lifestyle. In this blog post, we will delve into the causes, symptoms, treatment options, and preventive measures for plantar fasciitis.

Understanding Plantar Fasciitis:

Plantar fasciitis typically occurs due to repetitive strain or excessive stress on the plantar fascia. The foot is primarily strained by forces which flatten the foot, which in turn lengthens the plantar fascia. Some common causes include:

  • ***Tight calf muscles or Achilles tendons*** (primary deforming force of the foot)
  • Improper footwear (flexible and unsupportive)
  • Foot deformity which overstrains the joints/ligaments/tendons (flat feet/high arches)
  • Overuse or excessive physical activity
  • Chronic (long term) degenerative changes making the foot more susceptible to injury

Identifying the Symptoms:

The primary symptom of plantar fasciitis is sharp pain on the bottom and inside of the ball of the heel, especially in the morning or after long periods of rest. The pain may gradually subside with movement but can worsen after prolonged activity. Less frequently, symptoms may involve only the central portion of the fascia on the bottom of the arch instead of the heel.

Treatment Options:

Treatment involves healing the injured tissue through physical therapy modalities. Cortisone injections are often offered to alleviate pain temporarily while being treated. Research also shows that cortisone injections into the fascia can help to thin the tissue and make it more responsive to therapy. Primary therapy to heal this condition and prevent recurrence include:

  • Calf stretching exercises like a wall stretch or runners stretch improve ankle range of motion and reduce stress on the foot which causes it to flatten (pronate).
  • Footwear and orthotics improve stability to the foot and disperse strain away from the fascia. Adding a heel lift will further reduce pain, but will result in tighter calf muscles and counteract stretching if used too often.
  • Physical Therapy is used to relieve pain and to stretch and strengthen the foot. Massage the foot using a rubber ball in warm water followed by ice for an excellent home therapy session. Electric stimulation (TENS) can also be very beneficial
  • Nonsteroidal anti-inflammatory drugs (NSAIDs) can be used to reduce pain and inflammation, but they should be taken under medical supervision.
  • For those who prefer more holistic treatments, we offer anti-inflammatory vitamin supplements and laser therapy to reduce pain and inflammation. PRP (Platelet Rich Plasma) injections have also been documented to significantly improve this condition.
  • A small percentage of patients require surgery to treat this condition. Dr. Walimire utilizes the latest techniques in minimally invasive surgery to treat this condition with an ultrasonic debridement tool called Tenex.

Preventive Measures:

  • Stay Flexible! Frequently perform calf stretching exercises to maintain full ankle motion.
  • Choose appropriate footwear for the activity you will be doing. Choose a shoe with minimal flex and good stability. Avoid wearing worn-out shoes or those that lack adequate support. Dr. Walimire most often recommends shoes with a metatarsal rocker as they make a heel to toe gait pattern more efficient, reducing stress and strain on your feet.
  • Warm up and stretch prior to engaging in physical activities to prepare the muscles and tendons for activity.
  • Avoid sudden increases in activity levels, especially when it comes to exercises that involve running or jumping. Gradually increase intensity and duration to allow the body to adjust.
  • Take regular breaks if your job requires prolonged periods of standing or walking. Change positions frequently to prevent excessive strain on the feet.


Plantar fasciitis can be a debilitating condition that affects one’s quality of life, but it is treatable and preventable. By understanding the causes, recognizing the symptoms, and following appropriate treatment and preventive measures, individuals can find relief from foot pain and get back to their normal activities. If you experience persistent or worsening symptoms of plantar fasciitis, it is advisable to consult a Podiatric Physician for proper diagnosis and personalized treatment. Remember, taking care of your feet is essential for overall well-being and mobility.

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