What Is Plantar Fasciitis? Causes & Cures

Written by Lauren Haislip

Let’s start with a question: ever woken up, swung your feet out of bed, and *bam* your heel screams like you just stepped on a LEGO the size of a toaster? Congrats. You might be experiencing plantar fasciitis, the foot’s equivalent of an unpaid intern: overworked, underappreciated, and somehow still holding everything together.

In this guide, we're diving deep into what plantar fasciitis is, what causes it, what you can do about it, and how to avoid getting sidelined from your morning run (or, let’s be honest, your casual coffee stroll).

Not sure if your gear’s helping or hurting? Swing by one of our locations or browse our footwear collection for arch-friendly options.

What Is Plantar Fasciitis?

Technically speaking, plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that stretches from your heel to your toes. It’s the shock absorber for your foot, kind of like the suspension on your car. When it gets overused or overstressed? Cue the drama.

According to the Mayo Clinic, it’s one of the most common causes of heel pain, especially for runners, walkers, and anyone who spends long hours on their feet.

What Does Plantar Fasciitis Feel Like?

Imagine stepping on a thumbtack, except the thumbtack is invisible and angry. That’s the signature morning symptom: a sharp, stabbing pain in the heel, especially after long periods of rest (like sleeping or binging a Netflix show on your couch). It can also show up after a long run or a day spent walking around barefoot like it’s 300 BC.

Symptoms include:

  • Heel pain (especially first thing in the morning)

  • Tenderness along the arch

  • Pain after exercise, not during

  • Stiffness in the foot

Causes of Plantar Fasciitis

There’s no single culprit, which feels unfair. But here’s what we know usually triggers it:

1. Overuse

Runners, cross-trainers, or even new walkers who suddenly ramp up mileage are at risk. Want to avoid overuse injuries? Check out our training resources.

2. Poor Footwear

Worn-out shoes, unsupportive sandals, or anything that feels like cardboard taped to your foot. Not sure if yours make the cut? Take our shoe quiz.

3. Tight Calves or Achilles

If your calves feel like guitar strings, they could be yanking on your heel in all the wrong ways.

4. Weight Gain

Every extra pound adds about 4 pounds of pressure to your feet with every step, according to the Illinois Foot & Ankle Clinic. Oof.

Risk Factors

Let’s play a game of “Is It Me?” Here are the biggest risk factors:

  • Age: Most common between ages 40–60

  • Foot mechanics: Flat feet, high arches, or a wonky gait

  • Jobs: Think teachers, nurses, retail workers

  • Activities: Runners, dancers, weekend warriors

  • Footwear: Flip-flops do not count as support

How To Diagnose It

Most doctors can diagnose plantar fasciitis with a physical exam, a few questions, and that classic morning pain description.

If you want to be sure it’s not a stress fracture or pinched nerve, you might need:

  • X-ray

  • Ultrasound

  • MRI (rare, unless you’re an athlete or a mystery case)

How To Treat Plantar Fasciitis

Welcome to the part you actually came for. The good news? Most cases don’t need surgery. Here’s what works:

Rest & Ice

Ice your heel for 15–20 minutes, a few times a day. Rest it. No, not “active rest.” Actual rest.

Stretching

Especially your calves and arches. If you’ve never stretched your plantar fascia, your foot’s about to discover yoga.

Supportive Shoes

Like, actually supportive. Not your 3-year-old gym shoes that smell like regret.

Explore our footwear collection or schedule a PR Fit appointment to get fitted in person.

Orthotics

Over-the-counter inserts work for some. Custom ones work for others. Try both before selling a kidney. Here’s how to choose the best orthopedic shoes for you.

Physical Therapy

A pro can show you how to strengthen those tiny foot muscles you didn’t know existed.

Night Splints

They look like torture devices, but they work by keeping your foot flexed overnight.

Best Shoes for Plantar Fasciitis Relief

Don’t underestimate the power of good shoes. You want:

  • Cushion without marshmallow softness

  • Arch support without feeling like a medieval torture arch

  • A snug heel that doesn't slip

Need help choosing? We got you. Take our shoe quiz. →  

Do Running Shoes Help?

Yes. The right pair can make a world of difference, especially if you’re logging treadmill miles. Speaking of which, if you’re curious about pacing (and who isn’t?), check out our handy treadmill pace conversion chart.

DIY Home Remedies

Here are some DIY options that don’t involve chanting under a full moon:

  • Rolling your foot on a frozen water bottle

  • Massage balls (or a tennis ball in a pinch)

  • Toe towel curls (great name for a band)

  • Contrast baths (alternating hot and cold water)

And yes, losing weight can help if you’re carrying extra pounds. Every bit reduces strain, per the Cleveland Clinic.

When To See a Specialist

If your pain lasts longer than 6–8 weeks with no relief, it’s time to bring in the big guns:

  • Podiatrists

  • Orthopedic specialists

  • Sports medicine pros

Some advanced treatments may include:

  • Cortisone injections

  • Shockwave therapy

  • Platelet-rich plasma (PRP)

  • Surgery (rare and final resort)

Prevention Tips: Because You Deserve Better

  1. Warm up before workouts

  2. Stretch after runs (yes, even if you're late for brunch)

  3. Rotate your shoes and retire them every 300–500 miles

  4. Stay active, but don’t go from 0 to marathon overnight

  5. Use a training plan that doesn’t wreck your feet

Want to stay race-ready? Explore upcoming races at PR Races.

Final Thoughts: Walk This Way

If your heels are hollering, don’t wait. Upgrade your gear, fix your form, get fitted, and treat your feet like the MVPs they are. After all, they’ve been carrying you this whole time.

What are you waiting for? Browse our footwear collection online or stop by one of our locations to talk to an expert.

Either way, your feet will thank you.

Back to News