Stepping out of bed in the morning shouldn’t come with a stabbing pain in the heel. Yet, millions of people know this pain all too well. While many conditions can cause bottom of foot pain, the culprit is often an inflammatory condition known as plantar fasciitis. Our Union Health orthopedic team is here to share self-care tips and explain when to seek professional help for treatment and recovery.

What Is Plantar Fasciitis?

The plantar fascia is a band of tissue on the bottom of your foot that stretches from your heel bone to the metatarsal bones at the ball of your foot. The fascia helps to absorb shock and optimize movement. However, overuse from long-distance running or prolonged standing, certain foot mechanics such as flat feet or high arches, or even a tight Achilles tendon can strain or tear this tissue, leading to inflammation of the fascia, also known as plantar fasciitis.

Other Causes of Foot Pain

While plantar fasciitis is a common foot condition, other conditions can also cause pain in the bottom of your foot. If you have a sharp pain in the ball of your foot, it could be metatarsalgia. If you notice burning or numbness in various areas of your sole, nerve damage or tarsal tunnel syndrome could be to blame. Sharp pain in a specific area that worsens with activity and improves with rest, however, could indicate a stress fracture.

Your physician can provide an accurate diagnosis based on a thorough examination.

What Does Plantar Fasciitis Feel Like?

The most common symptom is dull or sharp pain in the bottom of your foot, particularly near the heel. People often notice it while taking those first steps in the morning. Why? The tissue tends to tighten with rest, which is why you might notice more pain after sleeping or sitting for a while. While the pain may go away after a few minutes, it often returns, especially after intense activity. You may also notice tightness in your calf muscles, which can limit your range of motion.

Relief for Bottom of Foot Pain

The good news is that most people with plantar fasciitis see improvement in less than a year. Start by:

• Losing weight if you are overweight
• Placing ice packs on the painful areas
• Resting and avoiding high-impact activities
• Taking over-the-counter pain relievers
• Wearing shoes that fit properly or using shoe inserts for extra cushioning or support

You should also stretch the muscles in your calves and feet. Try these exercises:

• Toe curls. Scrunch up your toes, then straighten your toes to release.
• Ankle circles. With your leg extended, draw circles with your foot going in one direction and then the other direction.
• Heel drops. Stand on the balls of your feet at the edge of a step. Slowly drop your heels lower than the step. Hold for 15 seconds.

If self-care measures haven’t provided relief after a few weeks, consult a foot and ankle surgeon. They can recommend additional therapies, such as physical therapy, corticosteroid injections, shockwave therapy or even surgery in severe cases.