"I Think I Have Plantar Fasciitis. What Now?"

Understanding Plantar Fasciitis: Causes, Pain, and Prevention

If you’ve ever stepped out of bed in the morning and felt a sharp, stabbing pain in your heel or arch, you may have experienced Plantar Fasciitis — one of the most common causes of foot pain.

Where Plantar Fasciitis Pain Comes From

Your plantar fascia is a strong, fibrous cord of tissue that runs along the bottom of your foot — stretching from your heel bone to the metatarsal heads (the balls of your foot) beneath each toe. This band supports your arch and acts like a shock absorber when you walk, run, or stand.

Plantar Fasciitis develops when small micro-tears occur in the plantar fascia. These tiny injuries can be caused by overuse, poor footwear, prolonged standing, or lack of proper arch support. Over time, the tissue becomes irritated and inflamed, leading to the distinctive pain that defines the condition.

Most common area of pain associated with Plantar Fasciitis

What It Feels Like

People often describe Plantar Fasciitis pain as sharp and stabbing — like walking on shards of glass. The discomfort usually starts somewhere between the front of the heel and the apex of the arch, and it’s most noticeable during the first few steps after resting or sleeping.

Interestingly, the pain typically subsides when you’re not putting weight on your foot, which is why many people feel fine when sitting or lying down but experience significant discomfort when standing or walking again.

Plantar Fasciitis can affect anyone at any age — from athletes to retail workers, from active individuals to those with mostly sedentary lifestyles.

How to Treat and Prevent Plantar Fasciitis

While Plantar Fasciitis can be painful, the good news is that it’s often manageable and preventable with a few simple habits and supportive footwear choices.

👣 Support Your Arches

Avoid going barefoot, even around the house. Instead, wear house shoes or slippers with good arch support to keep the plantar fascia properly supported.

Check that your everyday shoes also have adequate arch support. If they don’t, consider adding an orthotic insert or arch support to reduce strain on your plantar fascia.

🦶 Stretch and Warm Up Your Feet

Before standing up after long periods of sitting or sleeping, gently stretch or massage your plantar fascia cord. This helps loosen the tissue and prepare it for bearing weight.

Soaking your feet in warm water can also help relax the fascia, improve circulation, and reduce stiffness.

🏃‍♀️ Stay Consistent

Consistency is key — regular stretching, supportive footwear, and attention to how your feet feel can go a long way toward preventing Plantar Fasciitis pain or keeping it from coming back.

In Summary

Plantar Fasciitis is caused by micro-tears in the connective tissue that supports your arch, resulting in sharp pain near the heel or arch — especially when you first stand up. By supporting your arches, avoiding barefoot walking, and keeping your feet warm and flexible, you can both relieve pain and prevent it from returning.

If you're suffering from Plantar Fasciitis pain (or trying to steer clear of it!), visit with any of our sales professionals at one of our three Benders locations in Grand Rapids, Hibbing, or Duluth, MN. Our staff receive regular training on the causes of common foot ailments and recommendations for treating those issues.

Your feet carry you through every step of life — a little care and attention can make all the difference in keeping them healthy and pain-free.