Patient Basics: Plantar Fasciitis

Plantar fasciitis is irritation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes and holds up the arch. It is the most common cause of heel pain in adults. The classic sign is a sharp pain in the heel with your first steps in the morning. Most people get better within a year with simple home care.

Key points

• Pain is usually worst with the first steps after sleep or sitting, eases as you walk, then returns after long periods on your feet.
• It is most common between ages 40 and 60, and in runners, people who stand all day at work and people carrying extra weight.
• Calf and foot stretches, supportive shoes and a break from high-impact exercise are the main treatments.
• About 9 in 10 people get better within a year without surgery.
• Heel spurs often show up on X-rays, but they usually aren’t the cause of the pain.

What causes plantar fasciitis

Repeated strain causes tiny tears and wear in the fascia where it attaches to the heel bone. Doctors now think of it more as wear than as inflammation, so some call it plantar fasciopathy. Things that raise the risk include:

• Tight calf muscles or a tight Achilles tendon
• A sudden increase in running, walking or standing, or running on hard surfaces
• Jobs that keep you on your feet on hard floors
• Extra body weight
• Flat feet or high arches
• Worn-out or thin-soled shoes, or walking barefoot on hard floors

It can affect one foot or both.

Plantar fasciitis symptoms

• Sharp, stabbing or aching pain on the bottom of the heel, sometimes spreading into the arch
• Pain that is worst with the first steps of the day or after sitting, and eases after a few minutes of walking
• Pain after long standing or after exercise, more than during it
• Tenderness when you press on the inner part of the bottom of the heel

Swelling, redness, numbness or tingling are not typical and point to other causes.

How it’s diagnosed

Your doctor can usually tell from your symptoms and an exam. They press on your heel, check how far your ankle bends and look at how you stand and walk. Tests are rarely needed at first. An X-ray can rule out a stress fracture or arthritis. An ultrasound can show a thickened fascia, and an MRI may be used if pain doesn’t improve.

Other causes of heel pain include Achilles tendon problems at the back of the heel, a stress fracture of the heel bone, thinning of the heel’s fat pad, and a pinched nerve (tarsal tunnel syndrome).

Plantar fasciitis treatment

Home care

• Stretch. Stretch your calves against a wall, and pull your toes back toward your shin to stretch the bottom of the foot. Do this several times a day, and before your first steps in the morning.
• Roll. Roll the arch of your foot over a frozen water bottle or a firm ball for a few minutes.
• Wear supportive shoes with a cushioned heel and good arch support, even around the house. Replace worn running shoes.
• Try inserts. Heel cups or store-bought arch supports often help. Custom orthotics usually work no better.
• Cut back on impact. Swap running and jumping for swimming or cycling for a while.
• Ice the heel for about 15 minutes after activity.
• Pain relievers such as ibuprofen or naproxen can help for short periods. Ask your doctor first if you have kidney disease or stomach ulcers, or take blood thinners.
• Lose extra weight, which eases the load on your feet.

If pain lasts

• Physical therapy for stretching, strengthening and taping the foot
• A night splint, which holds the foot flexed while you sleep so the fascia doesn’t tighten overnight
• A steroid shot into the heel, which can ease pain for weeks to months. Repeated shots can weaken the fascia or thin the heel’s fat pad, so doctors limit them.
• Shockwave therapy, which sends sound pulses into the heel, for pain lasting 6 months or more
• Platelet-rich plasma (PRP) injections, which some clinics offer, though the evidence is still mixed

Surgery

Surgery is rarely needed. It may be an option after 6 to 12 months of other treatment hasn’t helped. The surgeon may lengthen a tight calf muscle or partly release the plantar fascia from the heel bone.

Preventing plantar fasciitis

• Keep your calves flexible with regular stretching.
• Wear shoes with good support, and replace running shoes when they wear out.
• Build up running or walking distance gradually.
• Keep a healthy weight.
• Don’t push through heel pain. Rest early to keep it from becoming long-lasting.

When to see a doctor

• Heel pain that lasts more than 2 weeks despite home care
• Pain at night or when resting
• Numbness, tingling or burning in the foot
• Swelling, redness, warmth or fever
• Pain that started after an injury, or trouble walking
• Foot pain if you have diabetes

Common questions about plantar fasciitis

How long does plantar fasciitis last?

Most people notice improvement within a few weeks to months of starting stretches and wearing supportive shoes. Full recovery often takes 6 to 12 months. About 9 in 10 people are better within a year. Keep stretching after the pain is gone to help keep it from coming back.

Is walking good for plantar fasciitis?

Gentle walking in supportive shoes is usually fine and keeps you active. Avoid long walks on hard surfaces and walking barefoot while your heel is sore. Let pain guide you. If walking makes the pain much worse the next morning, cut back for a while.

Is a heel spur the same as plantar fasciitis?

No. A heel spur is a small bony growth on the heel bone that shows up on X-rays. Many people have spurs with no pain at all, and many people with plantar fasciitis have no spur. Treatment is the same either way, and spurs rarely need to be removed.

Why does plantar fasciitis hurt more in the morning?

While you sleep, your foot relaxes in a pointed position and the fascia tightens. Your first steps suddenly stretch it, which causes the sharp pain. Stretching your calf and foot before you get out of bed, and wearing a night splint, can ease morning pain.

Questions to ask your doctor

• Is this plantar fasciitis, or could it be something else?
• Which stretches should I do, and how often?
• What shoes or inserts do you recommend?
• Can I keep running or exercising?
• When should I consider physical therapy or other treatment?

Learn more

• Plantar fasciitis (MedlinePlus, U.S. National Library of Medicine)
• Plantar fasciitis (NHS)

This guide is general information and doesn’t replace advice from your own doctor. Last updated October 2026.