By providing your information, you agree to our Terms of Use and our Privacy Policy. We use vendors that may also process your information to help provide our services. This site is protected by reCAPTCHA Enterprise and the Google Privacy Policy and Terms of Service apply.
All products and services featured are independently chosen by editors. However, Footwear News may receive a commission on orders placed through its retail links, and the retailer may receive certain auditable data for accounting purposes.
From stubbed toes and broken bones to painful bunions and plantar fasciitis, there’s so much that can go wrong with your feet. When it comes to foot pain, plantar fasciitis is a common culprit, but what exactly is plantar fasciitis?
Simply put, plantar fasciitis is an irritation of the plantar fascia ligament, which runs from the heel to the ball of your foot near the base of your toes, explains Tim Karthas, DPM, podiatrist and marathon runner who works with Oofos. “It acts to stabilize the arch and foot and becomes tight in response to the toes bending as you push off of the ground,” says Karthas. “Thus [the ligament] helps with propulsion and being able to spring off of the foot as you walk.”
Plantar fasciitis is one of the most common ailments podiatrists see among their patients, with as many as 2 million people treated for this painful foot injury every year in the U.S. and 1 in 10 people who will experience it in their lifetime, according to the Cleveland Clinic. “There are two types of plantar fasciitis: acute, which was triggered by a specific activity, and chronic, when the condition becomes worse over time,” says Hillary Brenner, DPM, a New York-based podiatrist and foot surgeon. Plantar fasciitis can happen to anyone, but it’s most common in those ages 40 to 60, according to the Mayo Clinic, as well as those who have jobs that require them to be on their feet for many hours at a time, people with certain foot mechanics, such as high arches or flat feet, as well as athletes, particularly runners.
While the pain and exact symptoms can vary from person to person, here’s everything you need to know about this frustrating foot condition, how to know whether you have it yourself, and how to alleviate plantar fasciitis — including plantar fasciitis stretches — so you can get back on your feet asap.
The most notable symptom people with plantar fasciitis may experience is “sharp pain in the heel or arch of the foot, especially when you first stand up in the morning or after prolonged sitting,” says Karthas. Although it may seem illogical, oftentimes the pain will diminish with continued activity. For some, this may mean the pain subsides entirely while walking, but others may continue to experience a dull ache, he says. Still, in some rarer cases of plantar fasciitis, continuing to walk and put pressure on the ligament can make the pain worse with time, not better.
You may also experience knee, hip, or back pain due to the changes in your gait due to the compensation from plantar fasciitis pain, adds Brenner. If this happens, or if you have worsening pain that is a 5 or greater out of a pain scale of 1 to 10, your quality of life is interrupted, or over the counter pain medications are no longer helping, it’s time to see a professional, she says. “A general rule is to try to ice, stretch, and rest [your foot], wear supportive shoes for plantar fasciitis, and [take] over-the-counter pain medication for a few days,” she says. “If none of this improves plantar fasciitis symptoms after several days and the pain is a 5 or higher, call the doctor.” If the pain is between 1 to 4, you can try to self-manage symptoms for up to 4 to 8 weeks before consulting a professional, says Langer.
While the existence of the below factors aren’t guaranteed to lead to plantar fasciitis, some of the common elements associated with plantar fasciitis are:
Related:
Best Shoes for Wide Feet
Best Shoes for Flat Feet
Best Walking Shoes for High Arches
If you think you may have plantar fasciitis, there are certain things you’ll definitely want to avoid doing while recovering.
The good news is there are lots of things you can do to help relieve your foot pain and alleviate plantar fasciitis at home. “Ice is the most time-tested remedy for connective tissue pain,” adds Dr. Warner. You can also try Epsom salt soaks.
“Stretching and massage is a huge part of any treatment plan for plantar fasciitis,” says Karathas, adding that the “runner’s wall stretch” is one of his favorites because it directly stretches the fascia. To do this, stand barefoot facing a wall, then bring the toes of the affected foot up on the wall while keeping your heel planted and knee straight. You’ll gently lean into the wall until you feel a stretch in the calf. Hold for 30 to 60 seconds. You can repeat this wall stretch three times a day. Alternatively, you can grab your toes and manually bend them back until you feel the same stretch, holding and repeating with the same cadence as the wall stretch.
You can also manually massage the plantar fascia with your thumb or with a small ball such as a tennis ball or similar, says Dr. Warner. The firmer the ball, the deeper the massage and release of the fascia, she says. Any massage or stretching of the fascia should feel uncomfortable but not unbearable.
Related: The Best Foot Massagers
Unfortunately, plantar fasciitis cannot be healed overnight, so manage your expectations — and your activity. In fact, “plantar fasciitis can take eight to 10 months to completely resolve in some people, but most people can stay active and manage it while it gradually heals,” says Langer. Repeated pressure on the tightened fascia of the foot can prolong recovery so for the fastest healing time, you want to listen to your body and stop anything that causes additional pain. When in doubt, follow the RICE (rest, ice, compression, elevation) strategy, says Brenner. What’s more, seeing a doctor if pain is debilitating or worsening over time is crucial to get set up with a proper treatment plan asap so you can get back on your feet.
Related:
Best Walking Shoes for Plantar Fasciitis
Best Running Shoes for Plantar Fasciitis
Best Socks for Plantar Fasciitis
Best Insoles for Plantar Fasciitis
Hillary Brenner, DPM, is a New York-based podiatrist and foot surgeon and is also a spokesperson for the American Podiatric Medical Association (APMA). She has received extensive training in new foot care technologies such as shock wave therapy, which can be used to treat plantar fasciitis.
Meredith Warner, MD, is a board-certified orthopedic surgeon based in Louisian. She’s also the founder of Well Theory, a health supplement brand, and inventor of The Healing Sole, a patented flip flop designed to help heal plantar fasciitis.
Tim Karthas, DPM, is a podiatrist based in Peabody, Massachusetts and a seasoned marathon runner who partners with the Oofos brand of recovery footwear. He specializes in foot and ankle surgery and podiatry and has previous experiences (and healed from) plantar fasciitis himself.
Paul Langer, DPM, is a board-certified podiatrist with Twin Cities Orthopedics and a part- owner of Fleet Feet Minneapolis who has experienced plantar fasciitis flare ups. He’s also a fellow at the American Academy of Podiatric Sports Medicine.
Alyssa Sparacino is a content strategist, editor, and writer with a focus on fitness, health, and wellness with more than a decade of experience in digital media. She most recently held the role of editorial director at Shape Magazine. Her writing has been published in outlets including Shape, Health, What to Expect, Men’s Journal, Travel & Leisure, and more. Sparacino holds a personal training certification with the American Council on Exercise.
For more than 75 years, Footwear News has been the shoe authority. Our coverage spans top industry news, retail trends, head-to-toe fashion, athletic and outdoor analysis, and more. Footwear News’ global network of editors has carefully curated all product selections featured using our expansive brand knowledge and thorough research to find quality, long-lasting items. Learn more about us here.
By providing your information, you agree to our Terms of Use and our Privacy Policy. We use vendors that may also process your information to help provide our services. This site is protected by reCAPTCHA Enterprise and the Google Privacy Policy and Terms of Service apply.