🔎 What Causes It ?

• Overuse or strain on the plantar fascia

• Sudden increase in activity or standing

• Tight calf muscles or Achilles tendon

• Flat feet or high arches

• Improper footwear (flat, unsupportive shoes)

• Obesity or weight gain

🚨 Common Symptoms

• Sharp pain at the bottom of the heel (especially the first step in the morning)

• Pain after prolonged standing or activity

• Stiffness that improves as you walk

• May feel like a bruise or pulling sensation in the arch

🧪 Diagnosis

• Based on history and physical exam

• Point tenderness at the heel

• Imaging (X-ray or MRI) only if symptoms persist or to rule out other causes (e.g., heel spurs, stress fracture)

🛠️ Treatment Options

🧘 Non-Surgical (Mainstay of Treatment)

✅ 90–95% of cases resolve with conservative management.

1. Rest & activity modification

2. Icing the heel (15–20 min, 3–4x/day)

3. Stretching exercises: especially for calves and plantar fascia

4. Supportive footwear (arch support, heel cushion)

5. Orthotic insoles or heel cups

6. Night splints to keep fascia stretched overnight

7. NSAIDs (like ibuprofen) to reduce pain and inflammation

8. Physical therapy

💉 Advanced Non-Surgical Options

• Corticosteroid injections : Can provide temporary relief

• Shockwave therapy (ESWT) : Stimulates healing

• Platelet-rich plasma (PRP) injections: May help with chronic cases

🏥 Surgical Treatment (Rare)

Reserved for :-

• Chronic pain > 6–12 months despite treatment

• Partial plantar fascia release surgery may be done
  ⚠️ Surgery has risks: nerve damage, arch instability

🏃 Stretching & Home Care Routine

1. Calf stretch (against the wall)

2. Towel stretch (pull foot toward you)

3. Frozen water bottle roll under the arch

4. Toe curls with a towel

5. Foot massage with tennis/golf ball

✅ Do stretches 2–3 times daily, especially before getting out of bed.