Plantar Fasciitis and Heel Pain

Plantar fasciitis has a signature move. You swing your feet out of bed, stand up, and the bottom of your heel feels like you stepped on a nail. After a few minutes of hobbling around the kitchen it eases off, then comes right back after you sit for a while. At Hanson Chiropractic Center, we hear that exact story all the time.

What plantar fasciitis feels like

The plantar fascia is a thick band of tissue that runs from your heel to your toes and holds up your arch. When it gets irritated, the pain usually sits on the bottom of the heel, a little toward the inside. It's worst with the first steps in the morning and after sitting. It often feels better once you get moving, then aches again at the end of a long day on your feet.

Pain at the back of the heel is different. That's usually the Achilles tendon, and we check for that too.

What causes plantar fasciitis

It usually comes down to more load than your foot was ready for. A new walking or running routine, a job that keeps you standing on concrete, a few extra pounds, or a summer in flat flip-flops can all set it off. Tight calf muscles are a big factor, because they pull on the heel with every step. Flat feet, high arches, and worn-out shoes add to it.

How we treat plantar fasciitis

We start by pressing around your heel and arch to find the sore spot, then check how your ankle bends, how tight your calves are, and how your foot moves when you walk. Knees and hips get a look too, since they change how your foot lands.

Care usually includes gentle adjustments to stiff joints in the foot and ankle and hands-on work to loosen the calf and arch. Our massage therapist can work the calves when massage fits your plan, and laser therapy can help calm a sore heel. For heel pain that's hung on for months, shockwave therapy is sometimes an option, and it's been studied for plantar fasciitis.

What helps at home

Before you get out of bed, loop a towel around the ball of your foot and gently pull your toes toward you for 30 seconds. It makes those first steps a lot easier. During the day, stretch your calves against a wall a few times. Roll the arch of your foot over a frozen water bottle for a few minutes in the evening.

Wear supportive shoes, even around the house, and don't go barefoot on tile or hardwood. If you're on your feet at work, a cushioned mat or a good insert can make a real difference by the end of the shift.

When to see a doctor right away

Get checked soon if heel pain started after a fall or a jump, if you felt a pop at the back of your heel and now can't push off, or if your foot is red, hot, and swollen with a fever. If you have diabetes or numbness in your feet, see your doctor about any foot sore or wound right away. MedlinePlus has more on foot injuries and disorders.

Questions about plantar fasciitis

Can a chiropractor help with plantar fasciitis?

Yes. We work on the foot and ankle joints, loosen the tight calf and arch muscles that pull on the heel, and show you stretches and habits that take the strain off. Results vary from person to person.

How long does plantar fasciitis last?

It's stubborn. Many people feel better within a few weeks of the right care and stretching, but some cases hang on for months, especially if the cause keeps going. Starting early helps.

Is it a heel spur?

Probably not the main problem. Lots of people have heel spurs on an x-ray and no pain at all. The pain usually comes from the irritated band of tissue under your foot, not the spur.

What shoes are best for plantar fasciitis?

Shoes with good arch support and a little cushion under the heel. Skip flat flip-flops and worn-out sneakers for now, and don't go barefoot on hard floors, even at home.

Should I stop running?

Cut back rather than stop completely, if you can do it without limping. Run shorter and on softer surfaces, and build back up slowly as the heel calms down.

Do inserts or orthotics help?

They help a lot of people, especially if your arches are flat or very high. A good store-bought insert is a fine place to start. We'll check your feet and let you know what makes sense.

Why does my heel hurt more after I sit down for a while?

While you rest, the tissue under your foot tightens up a little. When you stand, it gets pulled tight again all at once, and that's the sharp pain you feel. A few ankle circles and toe pulls before you stand up can soften that first step.

This page is general information and doesn't replace advice from your doctor. Results vary from person to person. If your knees or hips ache too, see our page on knee and hip pain. Fill out your new patient paperwork before your first visit.