What Is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that supports the arch of your foot, running from your heel to your toes. When it's overloaded, small areas of irritation develop, causing stabbing heel pain — especially with your first steps after rest, when the tissue has tightened overnight.
What Raises the Risk
Sudden increases in walking, running, or standing time
Tight calf muscles or limited ankle flexibility
Changes in footwear/unsupportive footwear
Extended time on your feet, especially on hard surfaces
Common Symptoms
Stabbing heel pain with your first steps in the morning or after sitting
Arch tightness or tenderness
Pain that eases with light activity, then returns after standing too long
How We Treat It
Calm the irritation — activity adjustments, footwear changes, or taping for short-term relief.
Restore flexibility — targeted calf and plantar fascia stretching to take tension off the arch.
Build support — strengthening the foot and calf muscles that support the arch long-term.
Address the cause — gait, footwear, and training-load changes so it doesn't come right back.
What to expect:
Most cases improve over time with consistent, conservative care
Surgery is rarely needed
A night splint can help maintain positioning and ease that first-step pain
Bottom line: Plantar fasciitis almost always responds to consistent, conservative care. Stretching and strengthening — not just resting — are what get you back to pain-free steps.