Understanding and Managing Plantar Fasciitis

February 8, 2024

Why Do I Have a Stabbing Pain in My Foot?

Do you ever wake up in the morning and experience a sharp pain in your heel when you take your first steps? You might be one of the many people dealing with plantar fasciitis. Let's delve into what this condition is all about and how you can manage it effectively.

plantar fasciitis foot pain 3 1

What is Plantar Fasciitis?

plantar fasciitis foot pain 1

Plantar fasciitis is the name of a common cause of foot pain, particularly in the heel, and it affects the masses. It occurs when the plantar fascia, a thick band of tissue connecting the toes to the heel bone on the bottom of each foot, becomes inflamed. This inflammation leads to stabbing pain, especially during the initial steps in the morning. Although it can come on quickly, plantar fasciitis can require a lot of attention to find relief.

Symptoms of Plantar Fasciitis

The primary, unmistakable symptom of plantar fasciitis is a stabbing pain in the bottom of your foot, particularly near the heel. This discomfort is often most intense when you first wake up and take those initial steps. However, it can also be triggered by prolonged periods of standing or when you stand up after sitting for a while.

plantar fasciitis foot pain 2

What Causes Plantar Fasciitis?

While the exact cause of plantar fasciitis isn't always clear, certain factors can increase your risk of developing it.

Risk Factors for Plantar Fasciitis include:


Although anyone can experience it, plantar fasciitis tends to be more prevalent in individuals between 40 and 60 years old.

Specific types of exercise:

Activities such as long-distance running, aerobic exercises, and ballet dancing that put significant stress on the heel and attached tissue can contribute to plantar fasciitis.

Foot mechanics:

Factors like flat feet, high arches, or an abnormal walking pattern can alter weight distribution when standing, putting extra stress on the plantar fascia and leading to plantar fasciitis.


Our feet support our entire body, and excess weight adds pressure on the plantar fascia.

A trainer massages a female's foot with a spiky ball to provide plantar fasciitis treatment

Certain Jobs:

Occupations that require prolonged standing or excessive walking on hard surfaces increase the risk of plantar fasciitis. For example, jobs like factory work, retail, or teaching involve spending most of the day on your feet.

Man doing a calf stretch with his toes up agains a wall for plantar fasciitis treatment to alleviate plantar fasciitis pain.

Tight calf muscles:

Tight calves can significantly contribute to the development of plantar fasciitis by altering the mechanics of the foot and placing increased strain on the plantar fascia. When the calf muscles are tight, they can limit the range of motion in the ankle joint. This restricted motion affects the foot's natural movement, leading to compensatory changes in gait and posture. As a result, excessive stress is placed on the plantar fascia during activities like running or walking. Individuals with tight calf muscles may experience heightened tension in the Achilles tendon, further exacerbating the plantar fascia strain. Addressing tight calf muscles through stretching exercises and targeted interventions can be crucial in managing and preventing plantar fasciitis.

Plantar Fasciitis Treatment

Ignoring plantar fasciitis is never a good idea, and it can lead to chronic heel pain, impacting your daily activities. It may even cause you to alter your gait to avoid discomfort, potentially leading to problems in the feet, knees, hips, or back.

To effectively manage and get plantar fasciitis relief, consider the following:

man holding his heel because of pain, close up, vertical

Rest: Prioritize rest, avoid activities that exacerbate the pain, and give your feet time to rest and heal.

Ice: Apply ice packs to the painful area to reduce inflammation and pain. Freezing a bottle of water can work well to use to roll your foot on.

Stretching exercises: Perform gentle stretches to improve flexibility and relieve tension in the plantar fascia. Focus on calf muscles, Achilles tendon, and plantar fascia.

Supportive footwear: Wear shoes with adequate arch support and cushioning. This will help reduce the strain on the plantar fascia and can improve discomfort. If your shoes don't have good support, consider getting arch supports for plantar fasciitis relief.

Physical therapy: For plantar fasciitis therapies, we recommend consulting with a physical therapist for targeted exercises and treatments to alleviate symptoms and prevent recurrence.

Seeking Professional Help For Plantar Fasciitis

If you're experiencing persistent heel pain or suspect you have plantar fasciitis, don't hesitate to seek medical advice. An ONJ podiatrist can provide a proper diagnosis and recommend personalized treatment options for you to help you find relief.

Although plantar fasciitis is a common condition that can cause significant discomfort, particularly during the morning or after prolonged periods of activity, by understanding its symptoms, causes, and management strategies, you can take proactive pain-free steps, no pun intended, to alleviate your pain and improve your mobility.

branding orthonj orthopedics new jersey 2022 17

Stop suffering from foot pain, and reach out to an ONJ podiatrist near you today.

To learn more about our specialists, visit the foot and ankle specialty page.

Find Our Nearest Location

OrthoNJ serves all of New Jersey with world-class orthopaedic care. We have over 35 locations throughout New Jersey.
Find A Location

Find A Doctor

OrthoNJ has over 120 specialists all over New Jersey. Find a board-certified, vetted, OrthoNJ specialist closer to home.
Find Doctor