Do you wake up with sharp heel pain that makes those first steps in the morning unbearable? Does standing for long hours leave your feet aching? If so, you might be dealing with plantar fasciitis—one of the most common causes of heel pain.
At Spotsylvania Foot & Ankle Surgical Associates in Fredericksburg, VA, we specialize in treating plantar fasciitis, helping patients get back to pain-free movement. In this blog, we’ll explain what causes plantar fasciitis, the best treatment options, and how to prevent flare-ups.
What Is Plantar Fasciitis?
Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting the heel to the toes. When this tissue becomes irritated or overused, it causes heel pain and stiffness.
This condition is especially common among:
✔️ Runners and athletes
✔️ People who stand for long hours (nurses, teachers, retail workers)
✔️ Those with flat feet or high arches
✔️ Individuals who wear unsupportive shoes
✔️ People who are overweight or obese
Signs & Symptoms of Plantar Fasciitis
Plantar fasciitis pain usually starts mild but worsens over time. Common symptoms include:
🔹 Sharp heel pain in the morning (especially with the first few steps)
🔹 Pain that improves with movement but returns after rest
🔹 Heel tenderness and swelling
🔹 A tight or aching sensation in the arch of the foot
If left untreated, plantar fasciitis can become a chronic issue, affecting your ability to walk, work, and enjoy daily activities.
What Causes Plantar Fasciitis?
Several factors can lead to excessive strain on the plantar fascia, including:
🚶 Overuse or repetitive stress – Running, walking, or standing for long periods can strain the foot.
👟 Wearing improper footwear – Shoes without arch support or cushioning can worsen heel pain.
⚖️ Excess weight – Extra pressure on the feet increases the risk of inflammation.
🦶 Foot structure – People with flat feet, high arches, or tight Achilles tendons are more susceptible.
🏃 Sudden increase in activity – Jumping into a new workout routine without proper foot support can trigger plantar fasciitis.
How to Treat Plantar Fasciitis
If you’re struggling with persistent heel pain, here are the best treatment options to help you heal:
1. Rest & Reduce Activity
Avoid high-impact activities like running or standing for long periods. Giving your feet time to recover can significantly reduce pain.
2. Stretching & Strengthening Exercises
Daily stretching of the plantar fascia and Achilles tendon can improve flexibility and reduce strain. Try these simple exercises:
✔️ Towel Stretch: Sit with your legs stretched out, loop a towel around your foot, and gently pull toward you.
✔️ Calf Stretch: Stand facing a wall, place one foot behind the other, and bend the front knee to stretch your back leg.
✔️ Rolling Massage: Roll a frozen water bottle or tennis ball under your foot for relief.
3. Supportive Footwear & Orthotics
Wearing arch-supporting shoes or custom orthotics can help distribute pressure evenly across your foot, preventing further irritation.
4. Ice Therapy & Anti-Inflammatory Medication
Applying ice packs to the heel for 15-20 minutes several times a day can reduce inflammation. Over-the-counter NSAIDs like ibuprofen can also help manage pain and swelling.
5. Physical Therapy
A podiatrist or physical therapist can recommend specialized exercises and treatments to strengthen foot muscles and correct gait issues.
6. Night Splints & Taping
Wearing a night splint keeps the plantar fascia stretched while you sleep, reducing morning pain. Taping techniques can also provide extra support throughout the day.
7. Advanced Medical Treatments
If conservative treatments don’t provide relief, our Fredericksburg podiatrists offer advanced options like:
🔹 Corticosteroid injections – Reduce severe inflammation and pain
🔹 Shockwave therapy – Uses sound waves to promote healing in chronic cases
🔹 Surgery (rare cases) – When all other treatments fail, surgery may be considered to release tension in the plantar fascia
How to Prevent Plantar Fasciitis from Coming Back
Once you’ve healed from plantar fasciitis, it’s important to prevent future flare-ups by following these expert tips:
✅ Wear Proper Shoes – Choose supportive footwear with good arch support and cushioning. Avoid walking barefoot on hard surfaces.
✅ Stretch Daily – Regularly stretch your calves, Achilles tendon, and plantar fascia to keep them flexible.
✅ Use Orthotics If Needed – If you have flat feet or high arches, custom orthotics can help maintain proper foot alignment.
✅ Maintain a Healthy Weight – Less weight = less strain on your feet!
✅ Warm Up Before Exercise – Never start high-impact activities without proper warm-ups and stretching.
✅ Listen to Your Feet – If you notice early signs of heel pain, rest and ice your foot before it gets worse.