When Your Heels Hurt: Understanding and Managing Plantar Fasciitis

“I stepped out of bed this morning and felt a terrible, stabbing pain in my heel.”
“We sat on a bench chatting for a bit. But when I stood up again, the pain came rushing back, just like it did this morning.”

If these scenarios sound familiar, you may be dealing with Plantar Fasciitis — one of the most common causes of heel pain.

What Is Plantar Fasciitis?

Plantar fasciitis is a painful condition caused by inflammation of the plantar fascia — a thick band of tissue that connects your heel bone to your toes. This ligament helps support the arch of your foot and absorbs shock when you walk. When overstressed or repeatedly strained, it can develop small tears and become inflamed.

The result? A sharp, stabbing pain in the bottom of your heel — especially first thing in the morning or after periods of rest.

It is especially common in women aged 40 to 60, and more frequently affects women than men.

Why Does It Hurt So Much?

Initially, the pain may come and go. But as the condition worsens, the pain can become severe enough to make it difficult — or even impossible — to walk normally. Some people describe it as walking on glass.

If the pain is interfering with your daily life, it’s a strong signal that early treatment is needed.

What Causes Plantar Fasciitis?

The most common culprit?
🥿 Improper footwear.

  • High heels

  • Flat shoes without support

  • Hard-soled or unsupportive shoes

These can all strain the plantar fascia. In fact, many women who regularly wear flat shoes with no cushioning (like ballet flats) are at higher risk of developing this condition. A little style may be fun, but comfort and foot health should come first!

Other contributing factors include:

  • Excess weight or obesity

  • Flat feet or high arches

  • Sedentary lifestyle or sudden increase in activity

  • Poor foot mechanics or overpronation

  • Diabetes

How Is It Treated?

If caught early, plantar fasciitis can often be managed without invasive treatment.

🔹 Self-Care at Home

  • Rest your feet regularly and avoid walking barefoot on hard surfaces.

  • Choose shoes with good cushioning and slight elevation — both indoors and outdoors.

  • Avoid tight or narrow shoes.

  • Apply ice to the heel and stretch the calf muscles daily.

  • Gentle massage and pressure-point therapy can also help relieve discomfort.

  • Weight loss, if needed, can reduce stress on your feet.

🔹 Medical Treatment Options

If pain persists despite conservative care, visiting a podiatrist is the next step. Treatment may include:

  • Anti-inflammatory medications

  • Corticosteroid injections

  • Physical therapy

  • Extracorporeal Shockwave Therapy (ESWT) – This modern, non-invasive procedure uses sound waves to stimulate healing in the affected tissue and improve blood flow. Each session lasts about 15–20 minutes and can significantly reduce heel pain.

Can It Be Prevented or Stop from Coming Back?

Plantar fasciitis is notorious for coming and going. Many people feel better after treatment, only for the pain to return weeks or months later.

To prevent recurrence:

  • Avoid high heels, flip-flops, or hard-soled shoes.

  • Wear cushioned shoes with 2–3 cm heel elevation.

  • Stretch your feet and calves regularly.

  • Use warm foot soaks or massage after long walks or standing for hours.

  • Maintain a healthy weight and stay active with low-impact exercise.

Final Thoughts from a Podiatrist

Plantar fasciitis may start as a minor annoyance, but it can become a major disruption to your daily life if left untreated. The good news? With proper footwear, early intervention, and consistent care, most cases can be managed successfully.

Listen to your feet — they carry you everywhere. Treat them kindly.
If heel pain is affecting your quality of life, don’t wait. Book an appointment and take the first step toward comfort and recovery.