Plantar Fasciitis: How to Reduce Heel Pain

If you’ve ever felt a sharp, annoying pain in your heel—especially first thing in the morning—you might be dealing with plantar fasciitis. Also called plantar heel pain, this is one of the most common causes of heel discomfort.

What is plantar fasciitis?

The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes and supporting your arch. When this tissue starts to weaken or develop small tears, it can become painful. While it used to be thought of as an inflammatory condition, research now shows it’s more of a degenerative problem over time.

How does it happen?

Plantar fasciitis develops when the plantar fascia undergoes repetitive strain. Some common triggers include:

• Spending a lot of time on your feet

• Sudden increases in exercise

• Changes in footwear

• Being overweight

• Tight calf muscles or a tight Achilles tendon

• Flat feet, high arches, or unusual foot mechanics like overpronation or supination

  
  

Other factors like prolonged standing, diabetes, heel spurs, or general lower leg weakness can also play a role. Basically, if your feet are working harder than they’re used to, the plantar fascia might start complaining.

What does it feel like?

The hallmark symptom is pain near the bottom of heel, often sharp or aching. You’ll usually notice it most when taking your first steps in the morning or after sitting for a while. Pain can also flare up after exercise, climbing stairs, or walking barefoot on hard surfaces. Some people experience stiffness, tenderness in the inner heel, or even a slight limp from pain and discomfort.

Do I need tests?

Most of the time, plantar fasciitis can be diagnosed through a conversation about your symptoms and a physical exam. Sometimes an X-ray is done to check for heel spurs, while ultrasound is often used to look at plantar fascia thickness. In rare cases, an MRI might be considered if symptoms stick around for over a year despite treatment.

How can it be treated?

The good news is that most plantar heel pain can be managed with simple, non-invasive treatments. Options include:

• Supportive shoes and orthotics

• Taping techniques

• Stretching and strengthening exercises for the foot and calf

• Night splints to keep the fascia stretched while you sleep

• Reducing high-impact activity temporarily

• Ice or self-massage

• Shockwave Therapy

  
  
  
  

Physiotherapy can make a big difference by combining hands-on treatment, exercise, and education to help you recover faster. If needed, other treatments like steroid injections, PRP therapy, or surgery are considered only when conservative options don’t work.

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How we can help at Royal City Physio

At Royal City Physio, we’re all about getting you back on your feet—literally! Our team works with you to create a personalized plan that targets your pain, improves mobility, and restores function. If heel pain is slowing you down, don’t ignore it. The sooner you start treatment, the faster you can get back to walking, running, or just enjoying your day without that nagging pain. To book an appointment with us visit us online here or call our clinic at 604-553-1203.