What is plantar fasciitis?
Plantar fasciitis is inflammation of the plantar fascia — the thick band of tissue along the bottom of the foot. Causes characteristic stabbing pain at the heel, classically worse with first morning steps.
About 1 in 10 people experience it. Most resolve with structured conservative treatment over 6–12 months. Steroid injections, shockwave therapy, and rarely surgery are reserved for stubborn cases.
Do I have plantar fasciitis? Common signs
If most of these describe what you're experiencing, telehealth may be a good next step:
What causes it
Repetitive stress on the plantar fascia. Risk factors: running, prolonged standing, high arches or flat feet, tight calves, obesity, sudden increase in activity, unsupportive shoes.
Is it contagious?
No.
The first morning step is diagnostic — if it stabs and then eases, you almost certainly have plantar fasciitis.
Can it be treated online?
Routine plantar fasciitis is well-suited to telehealth. Severe pain not responding to conservative treatment, suspected stress fracture, or atypical features benefit from in-person podiatry/orthopedics.
How plantar fasciitis is treated
Conservative first: stretching (calf, plantar fascia), supportive shoes with arch support, ice, NSAIDs. Night splints help morning pain. OTC orthotics often as good as custom. Corticosteroid injection (in-office) for refractory cases. Shockwave therapy for chronic cases. Rarely surgery.
Self-care while you wait
- Calf stretches several times daily
- Roll a frozen water bottle under the foot — stretches and ices simultaneously
- Plantar fascia stretch — pull toes back
- Supportive shoes ALL day, no bare feet on hard floors
- OTC arch supports
- Lose excess weight
- Reduce high-impact activity temporarily
- Night splints
How long does it last?
80–90% resolve within 6–12 months of conservative treatment. Some persist for years.
Frequently asked questions
Should I rest completely?
No — gentle movement helps. Reduce high-impact activity (running) but keep walking with support.
Do I need custom orthotics?
Usually not. OTC arch supports (Superfeet, Powerstep) work as well for most people.
Will steroid injections help?
Yes for short-term relief, but multiple injections risk fat pad atrophy. Use selectively.
How long until I can run again?
Depends — gradually return when morning pain is gone and walking is comfortable. Often 2–3 months.
Is barefoot best?
No — for plantar fasciitis, supportive shoes including indoors are key. House shoes with arch support.
