Do you wake up with stabbing heel pain when you take your first steps in the morning? You might be dealing with plantar fasciitis, one of the most common causes of heel pain.
What Is Plantar Fasciitis?
The plantar fascia is a strong band of tissue that runs along the bottom of your foot, connecting your heel to your toes. When this band becomes inflamed or irritated, it causes sharp pain, especially during your first steps after rest.
What Causes It?
You don’t have to be an athlete to get plantar fasciitis. Common triggers include:
- Standing or walking for long hours on hard surfaces
- Wearing unsupportive shoes
- Tight calf muscles or Achilles tendons
- High arches or flat feet
- Weight gain or sudden increase in activity
Symptoms
- Sharp pain at the bottom of your heel
- Pain worse in the morning or after sitting
- Pain after long periods of standing or walking
- Stiffness in the foot
Effective Treatment Is Available
Good news—most cases of plantar fasciitis get better with non-invasive treatment. One of the most effective approaches is physiotherapy, which focuses on stretching, strengthening, and correcting faulty movement patterns.
How Physiotherapy Helps
- Stretching exercises: Especially for the calf and plantar fascia
- Strength training: For foot and ankle muscles
- Manual therapy: To reduce stiffness in the foot or ankle
- Taping or orthotics: To support the arch
- Education: On proper footwear and home strategies
What the Research Says
- A randomized controlled trial by DiGiovanni et al. (2003) found that specific stretching exercises for the plantar fascia were more effective than standard calf stretches.
- Another RCT by Rathleff et al. (2014) showed that high-load strength training reduced pain and improved function more effectively than stretching alone over a 3-month period.
- The best results often come from a combination of stretching, strengthening, and hands-on physiotherapy.
When to Seek Help
- If your heel pain lasts more than a few weeks or keeps coming back, don’t ignore it. Early treatment leads to faster healing and fewer long-term problems.
- A physiotherapist can assess your movement, design a personalized treatment plan, and help you get back on your feet—literally.
References:
DiGiovanni, B. F., Nawoczenski, D. A., Lintal, M. E., Moore, E. A., Murray, J. C., Wilding, G. E., & Baumhauer, J. F. (2003). Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain: A prospective, randomized study. Journal of Bone and Joint Surgery, 85(7), 1270–1277. https://doi.org/10.2106/00004623-200307000-00003
Rathleff, M. S., Molgaard, C. M., Fredberg, U., Hansen, K. M., & Ahrendt, P. (2014). High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scandinavian Journal of Medicine & Science in Sports, 25(3), e292–e300. https://doi.org/10.1111/sms.12313
