Table of Contents:
You might have experienced a morning where you step out of bed and suddenly start to feel a sharp, stabbing pain in your heel. That stabbing sensation could be plantar fascitis, which affects over two million people in the US annually. The good news? Plantar fasciitis can be treated following the right combination of care, support, and therapy, often without surgery. Read on to know the steps and interventions you can take for effective and long-term relief.
What Exactly is Plantar Fascitis
Plantar fasciitis might sound like a complicated medical condition. However, it’s just a term used to describe swelling of the heel tissue at the bottom of your foot. These heel tissues or bands are called plantar fascia and connect the heel bone to the toes. The plantar fascia acts as a natural shock absorber whenever you stand, walk, or run.
Pain and inflammation of the fascia occur due to overuse, inadequate arch support, and poor foot mechanics. While it’s most common in runners and athletes, people with jobs that require standing for long hours, like teachers, nurses, warehouse workers, etc., are also highly susceptible.
Once these tiny tears develop and the inflammation sets in, you’re only left with that all-too-familiar sharp and searing pain, especially during your first steps in the morning.
Can Plantar Fascitis Go Away On Its Own
In many cases, plantar fasciitis can disappear without surgery or invasive treatments. However, there’s a catch. Without proper intervention, the recovery process can take six to eighteen months, and the journey can be extremely painful.
Ignoring the pain and pushing through only does more harm than good. Therefore, addressing the symptoms early on can make all the difference and improve the symptoms within three to six months.
What Causes Plantar Fascitis to Develop?
Any activity that strains your heel tissues can cause plantar fasciitis. Most common activities include:
-
Prolonged standing or walking on hard surfaces
-
Wearing unsupportive shoes (e.g., going out for a jog in flats or flip-flops)
-
Foot conditions like flat feet, high arches
-
Tightening of calf muscles or Achilles tendons.
Early Signs and Symptoms of Plantar Fascitis
Most foot issues, including Plantar Fasciitis, develop gradually and might sneak up on you, as the early signs are subtle and easy to ignore. Common signs include:
-
Increase in heel pain after sitting
-
A tight sensation in the foot arch
-
Sharp heel pain, especially in the morning
If you are experiencing any of these early signs, healthcare professionals recommend considering conservative at-home management before more invasive options like surgery.
Conservative Treatments For Plantar Fascitis
The following mainstay treatments can relieve swelling in most plantar fascitis patients. Still, recovery will take at least three to six months.
Activity Modification
Cutting back on high-impact activities for a while will work best here, as it gives your foot time to heal. However, it doesn’t mean you have to stay inactive or skip exercise altogether. Say you go running daily. Switch it to a less-impact activity like cycling or swimming. The goal here is to put little to no pressure on the heel.
Cryotherapy
Apply an ice pack directly to the heel for ten to fifteen minutes to reduce swelling.
Anti-Inflammatory Drugs
Use over-the-counter (OTC) NSAIDs like ibuprofen to decrease inflammation.
Stretching Exercises
Adding foot stretching exercises like night splints can also relieve the swelling by relaxing calf muscles and tendons connected to the heel fascia.
Bracing and Taping
Athletic taping techniques like the low-dye taping can further reduce pressure on the plantar fascia.
Physical Therapy
Most non-athletic people might have problems with stretching exercises as doing them the wrong way can aggravate the symptoms. Consulting a physical therapist and opting for guided stretching sessions is an excellent intervention.
Foot Massage
Make a habit of massaging your feet and calf area with a foam roller or tennis ball. A better approach is to seek manual therapy from a professional.
Supportive Footwear
Step up your footwear game with a comfortable option with arch support and cushioned soles.
However, if the pain and swelling are increasing despite using conservative treatments, consult your doctor for a better evaluation, diagnosis, and treatment.
Use of Orthotics For Plantar Fascitis
Unlike shoe insoles, orthotics are medically designed supports that correct imbalances in your feet, reduce pressure on the plantar fascia, decrease flare-ups, and provide a practical and long-lasting relief instead of masking the pain.
Here are some prominent changes orthotics can help with:
-
Orthotics support your foot’s natural arch, reducing the stress on the heel.
-
Instead of absorbing your body’s weight, orthotics redistribute the weight across the foot, minimizing excessive pressure on specific areas of the feet.
-
Your foot alignment and gait stay in check with orthotic insoles.
Various research studies confirm that OTC and custom-made orthotics can reduce plantar fasciitis pain and speed up recovery. These studies also emphasize their effectiveness when incorporated with other conservative treatments like physical therapy and stretching.
When To See a Specialist Doctor
If you are not seeing any improvement after trying conservative treatments, it may be time to consult a specialist. Physical therapists, orthopedic surgeons, or podiatrists can evaluate you better and create a treatment plan accordingly.
Preventing Plantar Fasciitis From Coming Back
Once the symptoms settle and you’re pain free, it’s necessary to stay proactive, otherwise there is a high chance, your foot pain may return. Here are some tips to avoid another round:
-
Add foot and calf stretching exercises to your exercise schedule
-
Keep using orthotics, especially when you are active throughout the day.
-
Avoid standing or walking on hard surfaces barefoot.
Plantar Fasciitis can easily be healed. Patience, consistency, and on-time intervention are the answer here. One intervention is orthotics, which offer a structural solution to a mechanical problem. With foot exercises, the right footwear, and a healthy lifestyle, you can easily treat plantar fasciitis without surgery.
Your feet quite literally carry you throughout your life. They deserve some attention.
References:
Landorf, Karl B., et al. “Effectiveness of Foot Orthoses to Treat Plantar Fasciitis.” Archives of Internal Medicine, vol. 166, no. 12, 26 June 2006, p. 1305, https://doi.org/10.1001/archinte.166.12.1305.
NHS Choices. “Plantar Fasciitis.” NHS, 2019, www.nhs.uk/conditions/plantar-fasciitis/.
Salamon, Maureen. “When the First Step Is the Hardest - Harvard Health.” Harvard Health, Dec. 2022, www.health.harvard.edu/pain/when-the-first-step-is-the-hardest. Accessed 1 May 2025.
Salvioli, Stefano, et al. “The Effectiveness of Conservative, Non-Pharmacological Treatment, of Plantar Heel Pain: A Systematic Review with Meta-Analysis.” The Foot, vol. 33, Dec. 2017, pp. 57–67, https://doi.org/10.1016/j.foot.2017.05.004.
“What to Know about Plantar Fasciitis.” Healthline, 28 Sept. 2012, www.healthline.com/health/plantar-fasciitis#causes.
