Plantar Fasciitis: Why Your Heel Hurts in the Morning

Do your first few steps out of bed cause sharp heel pain? You may be experiencing Plantar Fasciitis, one of the most common causes of foot pain.

What Causes Plantar Fasciitis?

The plantar fascia is a thick band of tissue that supports the arch of your foot. Repetitive stress can cause irritation and inflammation where it attaches to the heel, and may even eventually extend along the arch of the foot.

Common Symptoms

You may notice:

• Sharp heel pain in the morning
• Pain when rising after sitting for long periods
• Tenderness on the bottom of the foot
• Increased discomfort after excessive activity
• Tightness in the calf muscles

Exercises and Stretches to Help

1. Plantar Fascia Stretch

• Cross one foot over the opposite knee.
• Pull your toes toward your shin.
• Hold for 20–30 seconds.

2. Calf Stretch

• Lean against a wall with one leg behind you.
• Keep the heel on the floor.
• Hold for 30 seconds.

3. Tennis Ball Roll

• Roll a tennis ball under your foot.
• Apply enough pressure to provide slight discomfort, like a massage.
• Try a frozen water bottle.
• Continue for 1–2 minutes.

4. Heel Raises

• Slowly rise onto your toes.
• Lower with control.
• Perform 2–3 sets of 15 reps.

5. Towel Scrunches

• Place a towel on the floor.
• Use your toes to pull it toward you.
• Repeat for 1 minute.

Key Takeaways

• Stretch the calf muscles regularly.
• Strengthen the foot and ankle muscles.
• Wear supportive footwear (try to avoid being barefoot or wearing footwear without arch support).
• Gradually increase activity levels.
• Address symptoms early.

Call us for a consult and learn how physical therapy can help relieve your heel pain.