You might suspect you have plantar fasciitis for a few different reasons. Maybe you feel foot pain in your heel when you take your first steps in the morning. Maybe your feet ache after standing for long periods. Plantar fasciitis happens when the plantar fascia, a thick band of tissue on the bottom of your foot, becomes irritated or inflamed. This condition affects around 10% of the general population, research shows. If you’re experiencing persistent discomfort around the bottom of your heel, plantar fasciitis could be the cause. Learning the signs of plantar fasciitis can be key to understanding your own condition and what treatments might help.
How to tell if you have plantar fasciitis: 6 telltale signs
- Morning heel pain — Many people with plantar fasciitis describe a sharp pain in the heel as soon as they get out of bed. The pain may lessen after walking around for a few minutes, but it often comes back later. This happens because your foot enters a relaxed position while you sleep. When you stand up in the morning, the plantar fascia is suddenly stretched, which can cause pain if it’s irritated.
- Pain when standing or walking — The plantar fascia often gets irritated by activity. If your heel starts to ache whenever you’ve been on your feet for a while, it could be a sign of plantar fasciitis. Unlike some injuries that hurt right away during activity, plantar fasciitis pain tends to build slowly over a period of activity.
- Pain after sitting for a long time — Plantar fasciitis pain may subside when you’re resting. However, you might feel a new wave of heel pain whenever you stand up after sitting for a while. For example, you may notice especially sharp heel pain after a car ride or watching TV. Just like in the morning, the sudden stretch of the plantar fascia after being still can trigger a flare-up. This “start-up” pain can be a telltale clue that your plantar fascia is irritated.
- Tenderness around your heel — Plantar fasciitis pain is often localized. You might feel pain in one specific spot, right at the bottom of your heel. Many people experience pain around the heel because this is where the plantar fascia connects to the heel bone. In addition to feeling persistent pain, you may notice that your heel is tender to the touch. Plantar fasciitis pain may radiate slightly along the arch of your foot as well. However, if you’re feeling a lot of pain in other parts of the foot, such as your toes or the ball of your foot, the cause might be something else.
- Pain that comes and goes — Plantar fasciitis pain is not always constant. It often comes and goes throughout the day. You may even notice waves of pain that change over the course of several weeks or months. You might feel fine during low-impact activities but notice pain flare-ups after standing, walking or going up stairs. If your pain keeps returning, it may be time to seek treatment.
- Postural changes — When one part of your body hurts, it often changes how you move. If you’ve been favoring one foot or walking differently to avoid heel pain, you may notice new symptoms like stiffness, fatigue and soreness in your legs. Your hips and back may also hurt from shifts in the way you carry your weight. Big postural changes can make plantar fasciitis worse and may even lead to new injuries. A licensed physical therapist can help correct these patterns and support healthier movement.
What to do if you have plantar fasciitis
If you recognize several of these symptoms, it’s a good idea to talk to a physical therapist. A licensed physical therapist can address your plantar fasciitis with a comprehensive treatment plan tailored to your needs. This plan might include:
- Stretching and strengthening exercises for the foot, calf and ankle
- Manual therapy to reduce tightness and improve flexibility
- Orthotic recommendations to support your arch and reduce pressure
- Posture and movement training to reduce stress on the foot
- Education on proper footwear and self-care techniques
Early treatment can prevent your plantar fasciitis from getting worse and help you experience relief.
Determine whether you have plantar fasciitis and get tailored treatment for your symptoms at Forever Fit
While heel pain may seem like a small issue, it can have a significant impact on your daily life. If you’re noticing signs of plantar fasciitis, you can get help at Forever Fit. The sooner you take action, the sooner you can get back to walking, working and living more comfortably.
Ready to sign up for your initial appointment with us? Fill out an appointment request form here or give us a call to set up your appointment and start addressing your plantar fasciitis.