18/05/2026
# # # **What is Plantar Fasciitis?**
It is the most common cause of heel pain, caused by irritation or damage to the thick band of tissue on the bottom of your foot. It usually feels like a sharp, stabbing ache.
# # # **Main Symptoms**
* **First-step pain:** Sharp heel pain when you first get out of bed in the morning.
* **Pain after resting:** Pain that acts up after you sit for a long time, but gets a bit better after walking for a few minutes.
* **Post-exercise pain:** Discomfort that gets worse *after* physical activity, not during it.
# # # **What Causes It?**
* **Overuse:** Standing for a long time, running, or dancing.
* **Foot shape & movement:** Having flat feet, high arches, or an unusual walking style.
* **Bad shoes:** Wearing worn-out sneakers, high heels, or shoes without good support.
* **Tight muscles:** Having tight calves or heel tendons.
* **Age & weight:** It is most common in people aged 40 to 60, and can be triggered by sudden weight gain.
# # # **How to Treat It at Home**
Most people feel better within a few months by trying these simple steps:
* **Ice:** Roll the bottom of your foot over a frozen water bottle for 15–20 minutes to lower swelling.
* **Stretching:** Stretch your calves to relieve tension on your foot.
* **Good shoes:** Never go barefoot. Wear supportive shoes with a slightly raised heel.
* **Medicine:** Use over-the-counter pain relievers like ibuprofen to manage the ache.
# # # **When to See a Doctor**
If your heel pain lasts longer than a week, is severe, or stops you from doing daily activities, see a foot specialist. They can offer advanced treatments like physical therapy, custom shoe inserts, night splints, or medical injections.
