What is Plantar Fasciitis? A Podiatrist Explains the Causes and Treatment
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A podiatrist explains what plantar fasciitis is, what causes that stubborn heel pain, and how it is treated.
By Sophie McLellan, Co-Owner & Podiatrist, Little Big Feet Podiatry, Brisbane
Key Facts
- What it isInflammation of the plantar fascia, the band of tissue connecting your heel bone to the ball of your foot.
- Most at riskPeople on their feet all day, those with flat feet or high arches, anyone who has recently increased activity, and people in unsupportive shoes.
- Common symptomsSharp heel pain with the first steps in the morning, arch pain, and pain after long periods standing.
- Primary treatmentSupportive footwear, orthotics or insoles, stretching, managing daily load, and a podiatry review for stubborn cases.
What is plantar fasciitis?
Plantar Fasciitis is a common foot condition presented by inflammation to the plantar fascia (a band of thick fibrous tissue connecting the heel bone to the ball of the foot). When the fascia is excessively stretched or overloaded it may cause plantar fasciitis which induces symptoms of heel pain and arch pain.
What causes plantar fasciitis?
Plantar fasciitis is commonly caused by:
- Overuse or repetitive strain
- Over-pronation (flat feet) which results in arch collapse with weight bearing
- A sudden increase in activity
- Excessive weight or an increase in weight (e.g. obesity, pregnancy)
- Ill-fitting footwear
How is plantar fasciitis treated?
Conservative care such as, supportive footwear, orthotics &/insoles, taping and over the counter pain relief, are shown to be effective in the management of mild to moderate Plantar Fasciitis. Chronic or severe Plantar Fasciitis may benefit from shockwave therapy or cortisone injections. A qualified Podiatrist will be able to assess the severity of the presentation, and guide the Patient toward a recommended treatment pathway.
The Comfort Co Breakdown
Plantar fasciitis, in plainer English
Plantar fasciitis is your heel and arch complaining after the tissue along the bottom of your foot gets overloaded. The tell-tale sign is that sharp pain in your first few steps in the morning, before things loosen up.
Why is the heel pain happening?
Too much load. A jump in walking, running or standing asks more of the fascia than it is ready for, and it flares.
Not enough support. When your arch has nothing holding it up, the fascia takes the strain with every step.
The wrong shoes. Flat, flimsy or worn-out shoes leave the heel and arch exposed all day.
What happens if I ignore it?
Left alone, it tends to drag on and change how you walk, which can pass the strain up to your knees, hips and back. Treating it early is faster than treating it late.
Written by The Comfort Co team.
Symptoms, timeline and self-care
Plantar fasciitis has a recognisable pattern, a fairly predictable recovery, and a few things that help at home.
The tell: first-step pain
The most recognisable symptom is a sharp, stabbing pain under the heel with the first steps in the morning or after sitting for a while. It usually eases as the foot warms up, then can return after long periods on your feet.1
How long it lasts
Most cases improve with consistent conservative care over several weeks to a few months. More stubborn cases can take six to twelve months to fully settle, which is why early support and managing your daily load matter so much.1
What you can do at home
Wear supportive shoes from your first step of the day, stretch your calves and the sole of your foot, cut back time spent barefoot on hard floors, and ease off the activity that flared it. A supportive insole in shoes you already own can also take pressure off the fascia.2
The Comfort Co Solutions
The right footwear does a lot of the heavy lifting with plantar fasciitis, and most of the Comfort Co range is built around the support and cushioning that helps.
1. Start with arch support and cushioning
Look for firm arch support and a cushioned heel. Brands like Vitasole, built on VX Technology, plus Aetrex and Scholl, are good starting points. Browse the full arch support collection.
2. Add insoles to shoes you already own
A supportive insole can turn any shoe with a removable footbed into a plantar-fasciitis-friendly one. Have a look through the insoles range. Compression from OS1st can help settle inflammation as well.
3. See the full shoe guide
For specific pairs sorted by what your feet need, read The Comfort Co's guide to the best shoes for plantar fasciitis in New Zealand.
Comfort Co Pro Tip
Slip your supportive shoes on before your first steps out of bed. Those first barefoot steps on a hard floor are when plantar fasciitis bites hardest.
Keep Reading
Quick questions
What does plantar fasciitis feel like?
Plantar fasciitis usually feels like a sharp, stabbing pain under the heel that is worst with the first steps in the morning or after sitting, then eases as you move and can return after long periods on your feet.
How long does plantar fasciitis take to heal?
Most cases settle with consistent conservative care over several weeks to a few months. More stubborn cases can take six to twelve months, which is why early support and load management matter.
Can you walk off plantar fasciitis?
No. Pushing through the pain tends to prolong it. Rest, supportive footwear, stretching and reducing load do far more than trying to walk it off.
What shoes are best for plantar fasciitis?
Shoes with firm arch support, a cushioned heel and a supportive, ideally removable footbed are best. The Comfort Co's guide to the best shoes for plantar fasciitis in New Zealand lists specific picks.
Should you stretch or rest with plantar fasciitis?
Both. Gentle calf and plantar fascia stretches, along with rest from the activity that aggravates it, are first-line self-care. Persistent pain should be assessed by a podiatrist.
Sources
- Cleveland Clinic. Plantar Fasciitis. my.clevelandclinic.org
- OrthoInfo, American Academy of Orthopaedic Surgeons. Plantar Fasciitis and Bone Spurs. orthoinfo.aaos.org