Plantar Fasciitis

Inflammation of the thick tissue on the bottom of the foot, causing stabbing heel pain — worst with the first steps of the morning.

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Understanding Plantar Fasciitis

Plantar fasciitis is inflammation of the plantar fascia — a thick band of connective tissue that runs along the bottom of your foot from the heel bone to the toes. It causes a sharp, stabbing pain in the heel, typically worst with the first steps in the morning or after prolonged sitting. It's the most common cause of heel pain in runners.

The plantar fascia acts as a shock-absorbing bowstring supporting the arch of your foot. When stress on it exceeds its capacity — from rapid mileage increases, tight calves, poor footwear, or high body weight — micro-tears develop and the tissue becomes inflamed. It's an overuse injury, not an acute one, which means it typically develops gradually over weeks.

Treatment requires patience. Most cases resolve in 3–6 months with consistent rehab: calf stretching, plantar fascia stretches (rolling a frozen water bottle under the foot), arch-strengthening exercises (towel scrunches, short-foot drills), and addressing the root cause (training errors, calf tightness, unsupportive shoes). Night splints that keep the foot dorsiflexed can accelerate healing by preventing the fascia from tightening overnight.

Key Facts: Plantar Fasciitis

Key facts and insights about plantar fasciitis that every endurance athlete should know.

Affects approximately 10% of runners at

Affects approximately 10% of runners at some point in their career

Hallmark symptom

Hallmark symptom: sharp heel pain with first steps in the morning that eases after walking

Tight calves

Tight calves (especially the soleus) are the #1 contributing factor

Average recovery time

Average recovery time: 3–6 months with consistent treatment; chronic cases can take 12+ months

Pro Tips: Plantar Fasciitis

Stretch your calves religiously — 3x30 seconds, 3 times daily, with both straight and bent knee

Roll a frozen water bottle under the arch for 10 minutes daily — combines ice and massage

Wear supportive shoes (not flat sandals or barefoot) from the moment you get out of bed

Don't increase mileage until morning pain is gone for at least 2 weeks consecutively

Frequently Asked Questions About Plantar Fasciitis

If the pain is mild (1–3/10) and resolves within 30 minutes of starting your run, you can run at reduced volume while doing your rehab exercises. If it's above 3/10, worsens during running, or is still sore the next morning, stop running and switch to cross-training until the acute phase passes.

Over-the-counter arch support insoles help many runners by distributing load away from the inflamed area. Custom orthotics are occasionally warranted for severe or chronic cases. But insoles address symptoms — you still need to fix the root causes (calf tightness, weak foot intrinsic muscles, training errors) for lasting resolution.

Cortisone provides short-term relief but carries a risk of plantar fascia rupture, especially with repeated injections. Most sports medicine physicians reserve injections for cases that haven't responded to 3–6 months of conservative treatment. Exhaust stretching, strengthening, and night splints first.