Plantar fasciitis is one of the most common causes of heel and arch pain, affecting millions of people each year. It happens when the thick band of tissue along the bottom of the foot — the plantar fascia — becomes inflamed, making every step painful, especially first thing in the morning or after long periods of standing. If you’re experiencing plantar fasciitis, you know how painful this condition can be. When every step hurts, it can be difficult, if not impossible, to complete daily tasks. If you’re in pain, there are a few simple remedies that can relieve your symptoms.
What Is Plantar Fasciitis and What Causes It?
Plantar fasciitis can be an extremely painful condition, causing pain under the heel bone. This is because each and every step puts stress on the plantar fascial tissue. As you walk or even stand, inflamed plantar fascia contributes to increased discomfort and pain that only worsens over time. The pain associated with plantar fasciitis usually begins in the heel and as the condition becomes severe it can spread through the entire arch of the foot.
Plantar fasciitis pain is usually the sharpest when you take your first steps in the morning and can make it difficult to step out of bed. This is because throughout a night of rest the plantar fascia contracts and micro-healing occurs. The abrupt stretching of the tissue during those first morning steps causes immediate pain and increased inflammation of the plantar fascia. Also, pain associated with plantar fasciitis usually increases after exercise, not during it.
Plantar fasciitis occurs when repeated stress causes small tears and inflammation in the fascia. This can be triggered by:
- Unsupportive footwear that lacks arch support or cushioning
- Overuse from long hours on hard surfaces or high-impact activities
- Foot mechanics such as flat feet or high arches
- Tight calf muscles or Achilles tendon tension
- Being overweight or experiencing sudden activity increases
Did you know? Plantar fasciitis is one of the most common causes of heel pain and is estimated to effect 30 million Americans every year. Foot mechanics may also contribute to plantar fasciitis. Flat feet, low arches and even the way you walk can put extra stress on the plantar fascia, eventually causing inflammation. To learn more about the biometrics of feet and shoe fit, read: How to Find the Perfect Shoe: Unlocking the Biometrics of Feet
How to Relieve Plantar Fasciitis Pain
Plantar fasciitis relief often starts with what you put on your feet every day. At Peterson Shoes, our certified pedorthists work with customers daily who are dealing with heel and arch pain, to find the right fit for your feet. Did you know that up to 72% of people wear the wrong size shoe and that your shoe size changes as you age?
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Choose Shoes That Actively Support Your Feet
Wearing shoes with proper arch support, cushioning, and stability helps reduce strain on the plantar fascia with every step. Supportive footwear keeps the foot aligned and distributes pressure more evenly, which can ease discomfort throughout the day. Shoes that are worn out, too flexible, or completely flat often make symptoms worse.
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Use Footbeds or Inserts Designed for Your Foot Type
Medical grade arch supports, like we carry at Peterson Shoes,add targeted support under the arch and heel, helping absorb shock and reduce stress on sensitive areas. Without proper heel cushioning, support, or heel cupping, foot problems can start or worsen. Look for shoes with both a supportive midsole and proper heel cushioning or shoes that can accommodate an arch support.
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Avoid Walking Barefoot on Hard Surfaces
Hard floors offer no support and can increase strain on already irritated tissue. Wearing supportive shoes and indoor footwear at home can help reduce heel pain, particularly first thing in the morning when symptoms tend to be strongest. Cork footbeds are ideal for relieving pain caused by plantar fasciitis because they mold to and support the feet with just the right amount of cushion. That’s why Haflinger clogs are a great option to avoid going barefoot.
Read More> 10 benefits of Haflinger Clogs
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Replace Unsupportive or Worn-Out Shoes
Even well-made shoes lose their support over time. If your shoes feel soft, compressed, or uneven, they may no longer be providing the structure your feet need. Rotating supportive footwear and replacing shoes when they’re worn helps maintain consistent comfort. Read more about What Your Shoes Are Trying to Tell You here.
Peterson Shoes carries both daytime and night-time compression braces, as well as planter fasciitis socks, to ease heel and arch pain and support recovery.
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Use Cold Therapy After Long Days
Applying cold to the bottom of the foot after extended standing or walking can help calm discomfort and reduce soreness. Many people find that this simple habit helps them recover more comfortably after busy days.
Morning and evening stretching exercises can also help stretch the Plantar Fascia and relieve some pain. It’s important to stretch and loosen both the plantar fascia itself, as well as the surrounding lower leg muscles like the calves and Achilles tendon. Some people also combine cold and stretching, using cold golf balls, a frozen cup of water, or frozen lime as a foot roller.
- Along with supportive footwear, simple at-home stretches can be a helpful part of staying comfortable. Standing with one foot back and the heel planted, lean forward gently to stretch the lower leg and arch area.
- Another way to ease foot tightness is to sit down and rest the sore foot across your opposite knee. Gently pull your toes back toward your shin with your hand to create a light stretch along the bottom of the foot. You can also use your thumb to softly massage the arch as it loosens. Repeat as feels comfortable.
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Get Professional Shoe and Fit Guidance
Everyone’s feet are different. A certified pedorthist can evaluate foot shape, pressure points, and footwear needs to recommend shoes and inserts that support how you move throughout the day. Proper fit and support often make a noticeable difference in comfort and mobility. Our certified pedorthists can evaluate your feet and recommend appropriate footwear, including shoes, shoe modifications, and other pedorthic devices.
Why Footwear Matters
Plantar fasciitis is often aggravated by daily wear patterns rather than a single activity. Supportive shoes and inserts work continuously while you walk, stand, and move. And, a good pair of proper fitting shoes and arch supports can help to relieve strain over time, rather than temporarily masking discomfort.
While plantar fasciitis is a painful condition, with proper care you can relieve your pain and regain mobility.
Peterson Shoes is a family-owned shoe store and shoe repair shop serving the Anoka, Champlin, Coon Rapids and Minneapolis areas. We specialize in helping fit you in shoes, finding house shoes and providing orthotics that relieve plantar fasciitis symptoms. Come check out our selection of Women’s and Men’s shoes and accessories at 209 E Main Street, Anoka, MN.