Plantar fasciitis

Learn about the most common cause of stabbing heel pain.

Update Date: 07.08.2026

Overview
Symptoms
Causes
Risk factors
Complications
Diagnosis
Treatment
Lifestyle and home remedies
Preparing for an appointment

Overview

Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It happens when the thick band of tissue on the bottom of your foot becomes irritated or inflamed. This band of tissue is called the plantar fascia. It connects your heel bone to your toes.

Plantar fasciitis typically causes a sharp, stabbing pain in the heel, especially with the first steps in the morning. The pain usually gets better as you move around but may come back after standing for a long time or when you get up from sitting.

The exact cause of plantar fasciitis is different for each person. Many things can contribute, such as the shape of your feet, how active you are and the type of shoes you wear. It's more common in runners, people who are overweight and those who spend long hours walking or standing on hard surfaces.

Plantar fasciitis

Plantar fasciitis involves inflammation of the fibrous tissue, called the plantar fascia, along the bottom of your foot that connects your heel bone to your toes. Plantar fasciitis can cause intense heel pain.

Symptoms

Plantar fasciitis typically causes a sharp, stabbing pain in the bottom of your foot near the heel. The pain often is the worst with your first few steps in the morning, although it also can be triggered by long periods of standing or when you get up from sitting.

Causes

The plantar fascia is a thick band of tissue that connects your heel bone to the base of your toes. It helps support the arch of the foot and absorbs shock when you walk.

Too much tension or stress on the fascia can cause tiny tears in the tissue. Repeated stretching and tearing may lead to irritation or inflammation.

Risk factors

Plantar fasciitis can sometimes happen for no clear reason, but certain factors can increase the likelihood of developing this condition.

  • Age. It's most common between the ages of 40 and 60.
  • Exercise. Activities that put stress on the heels and arches, such as running, ballet and high-intensity workouts such as CrossFit or boot camps can increase your risk. So can basketball, tennis, golf or other sports that involve jumping or quick movements.
  • Foot shape. Having flat feet, high arches or an unusual walking pattern can change how weight is distributed and put extra strain on the plantar fascia.
  • Shoes. Old or worn-out shoes lose support and stability, which can increase the risk of plantar fasciitis. It's also important to wear the right shoes for your activity. For example, don't wear running shoes for court sports such as basketball or tennis.
  • Weight. Being overweight adds extra pressure on the heel and foot.
  • Jobs that require standing or prolonged sitting. Teachers, factory workers, healthcare workers and others who spend long hours standing or walking on hard surfaces are at higher risk. And sitting at a desk for long periods of time increases the risk of plantar fasciitis.

Complications

If left untreated, plantar fasciitis can lead to chronic heel pain that makes daily activities difficult. You may change the way you walk to avoid pain, which can cause problems in your feet, knees, hips, or back.

Diagnosis

Your healthcare professional typically can diagnose plantar fasciitis by reviewing your medical history and doing a physical exam. During the exam, your healthcare professional checks for tender spots on your foot. The location of the pain helps identify whether it's plantar fasciitis or another condition.

Imaging tests

Most people don't need tests. However, your healthcare professional may order an X-ray or MRI to rule out other problems, such as a stress fracture.

Sometimes, an X-ray may show a bone spur — a small piece of bone that sticks out from the heel bone. However, those bone spurs don't cause pain, so removing them typically is not necessary.

Treatment

Most people who have plantar fasciitis recover within a few months using simple treatments that don't involve surgery. These include icing the heel, stretching and avoiding activities that cause pain.

Medicines

Pain relievers you can buy without a prescription, such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) can help ease the pain and inflammation of plantar fasciitis.

Therapies

Several treatments can help relieve symptoms and support healing:

  • Physical therapy. A physical therapist can teach you stretches for your plantar fascia and Achilles tendon and strengthening exercises for your lower leg. A therapist also may show you how to use athletic tape to support your foot.
  • Night splints. Wearing a splint at night keeps your foot in a stretched position while you sleep, helping lessen morning pain.
  • Orthotics. Arch supports — either store-bought or custom-made — can help distribute pressure more evenly across your feet.
  • Walking boot, cane or crutches. Your healthcare professional may recommend using one of these for a short time to lessen pressure on your foot and help it heal.

Surgical or other procedures

If symptoms don't improve after several months of other treatments, your healthcare professional may suggest one of these options:

  • Injections. A steroid injection can temporarily reduce pain and inflammation, but repeated injections aren't advised because they can weaken the plantar fascia and thin the cushioning in your heel. Platelet-rich plasma (PRP) from your own blood may be injected to help improve tissue healing. Ultrasound guidance is used to make sure the injection is placed accurately.
  • Shock wave therapy. This treatment uses sound waves to increase the blood flow to the plantar fascia to help improve the healing process. Shock wave therapy can be used early on as a treatment. But it typically is used for long-lasting plantar fasciitis that hasn't improved with other treatments.
  • Ultrasonic tissue repair. This minimally invasive technology uses ultrasound imaging to guide a small probe into the damaged plantar fascia tissue. The probe vibrates rapidly to break up the damaged tissue, which is suctioned out.
  • Surgery. Surgery is rarely needed. It may be considered only when pain is serious and other treatments haven't helped. The procedure involves releasing the plantar fascia from the heel bone. This can be done through a small incision with local anesthesia.

Lifestyle and home remedies

You can often ease the pain of plantar fasciitis with these self-care tips:

  • Maintain a healthy weight. Extra weight puts more stress on your feet, especially the plantar fascia.
  • Wear supportive shoes. Choose shoes with good arch support, thick soles and plenty of cushioning. Avoid wearing flat shoes and walking barefoot.
  • Replace worn-out shoes. Old or worn athletic shoes can lose their support and cushioning. Replace them regularly.
  • Choose low-impact activities. Try swimming, cycling or other low-impact exercises instead of running or high-impact sports.
  • Use ice. Apply ice to your heel for 15 minutes, three or four times a day, to help lessen pain and swelling. Put a thin towel between your skin and the ice. You also can roll a frozen water bottle under your foot for an ice massage.
  • Stretch your feet and legs. Simple stretches for your arches, calves and Achilles tendon can help relieve pain and improve flexibility.

Preparing for an appointment

Your healthcare professional may refer you to a foot specialist, called a podiatrist, or a sports medicine specialist.

What you can do

If you wear inserts in your shoes, bring them with you to your appointment.

Before your appointment, it can help to make a list of:

  • Your symptoms and when they began.
  • Your medical history, including family history and activities that might have caused your symptoms.
  • Medicines, vitamins or other supplements you take, including doses.
  • Questions you want to ask.

Here are some helpful questions to ask:

  • What's likely causing my symptoms?
  • What tests do I need?
  • Is my condition likely temporary or long term?
  • What treatment do you recommend?
  • Are there other treatment options?
  • Are there activities I should avoid?
  • Do you have brochures or websites you recommend?

Don't hesitate to ask other questions during your visit.

What to expect from your doctor

Your healthcare professional may ask questions such as:

  • When does your pain usually occur?
  • What types of shoes do you wear most often?
  • Do you run or play sports that involve running or jumping?
  • Do you have a job that requires standing or walking for long periods?
  • Have you had foot problems in the past?
  • Do you have pain anywhere else in your body?
  • What helps relieve your symptoms?
  • What seems to make the pain worse?

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