If the first steps out of bed every morning feel like you're walking on a nail, you probably have plantar fasciitis — the most common cause of heel pain in adults. The good news: most cases resolve with conservative treatment. The bad news: ignoring it usually makes it worse.
What is plantar fasciitis?
The plantar fascia is a thick band of tissue running along the bottom of your foot, connecting the heel bone to the toes. When this tissue becomes inflamed or develops micro-tears from overuse, the result is a sharp, stabbing pain in the heel — typically worst in the morning or after prolonged sitting.
Common causes
Plantar fasciitis is more common in runners, people who spend long hours on their feet, those wearing unsupportive shoes, and patients who are overweight. Tight calf muscles and flat feet also increase risk. It's most common between ages 40–60.
Home treatments that work
Stretching: Calf stretches and plantar fascia stretches (pulling the toes back toward the shin) performed consistently are the single most effective treatment.
Ice: Roll a frozen water bottle under your foot for 15 minutes after activity to reduce inflammation.
Supportive footwear: Shoes with good arch support and a slightly elevated heel. Avoid going barefoot, especially on hard surfaces.
Night splints: Wearing a dorsiflexion splint while sleeping keeps the fascia stretched and can significantly reduce morning pain.
When to see a specialist
If your heel pain hasn't improved after 4–6 weeks of consistent home treatment, or if the pain is severe enough to limit your daily activities, it's time for a specialist evaluation. At Restore Orthopedics, Dr. Michael Gillman treats plantar fasciitis with a range of options including corticosteroid injections, PRP therapy, custom orthotics, shockwave therapy, and in rare cases, minimally invasive surgical release.
Most cases resolve without surgery
The vast majority of plantar fasciitis patients — over 90% — recover fully with conservative treatment within 6–12 months. The key is starting early and being consistent with stretching. Ignoring symptoms typically leads to worsening pain and longer recovery.
Experiencing these symptoms? We can help.
Same-week appointments. Most insurances and Medicare accepted.
Call (714) 598-1745