Plantar Fasciitis (Plantar Heel Pain)

What it is

It's irritation of the plantar fascia, the thick band of tissue along the sole of the foot from heel to toes. The classic sign is sharp heel pain with the first steps in the morning (or after sitting), which eases as you warm up and often returns later in the day or after a run. It's a load- related tissue problem, not usually a sign of structural damage.

Why runners get it

Like most running injuries, it typically follows a load spike — a jump in mileage, new surfaces, or worn-out shoes — often combined with contributors like limited ankle dorsiflexion or tight calves. The fascia gets loaded faster than it can adapt.

How it's generally managed

Most cases improve with conservative care, though it can be slow. Current clinical guidelines support a combination of approaches¹:

• Load management: reduce the running that provokes it (without necessarily stopping), and let symptoms guide the return.
• Stretching: calf and plantar-fascia-specific stretching is a mainstay.
• Manual therapy and supportive footwear/taping or orthoses help many people, per the guidelines — best matched to you by a clinician.
• Be patient: recovery is often measured in weeks to months, and consistency with the basics beats chasing quick fixes.

When to see a professional

See a sports-medicine professional if heel pain persists beyond a couple of weeks, isn't improving, or you're unsure of the cause — they can confirm it's plantar fasciitis (heel pain has other causes, including a heel stress fracture or nerve entrapment) and tailor a plan. Seek prompt care for heel pain following a specific trauma, numbness/tingling, or sharp, localized bone tenderness.