Plantar Fasciitis Foot, Heel & Arch Pain

Plantar Fasciitis is the most common type of Heel Pain?  If you wake up from bed in the morning and experience a shooting heel pain when your feet hit the floor, you could be suffering from Plantar Fasciitis. You may find that after walking for approximately 10 minutes, the pain begins to subside.  However, getting up from a seated-position after a prolonged period of time, the pain returns sharply.  If this sounds familiar, you may be the 1 in 10 that will develop Plantar Fasciitis Heel Pain at some point in their lifetime.

Symptoms of Plantar Fasciitis Heel Pain

Plantar Fasciitis heel pain refers to inflammation of the plantar fascia. The plantar fascia is a thick band of connective tissue beginning at heel and extending forward and under the ball of the foot. When excessive motion occurs about the foot (hyperpronation or hypersupination), the plantar fascia can be strained and results in micro-tears.

The most common symptoms associated with Plantar Fasciitis heel pain include:

  • Pain where the heel and arch meet, with pain across the underside of the foot (predominantly on the inside of the foot (medial side).
  • Exquisite pain with the first step after a night’s sleep or a prolonged rest period.

Causes of Plantar Fasciitis Heel Pain

The most common causes of Plantar Fasciitis heel pain include:

  • Overuse from walking and standing for long hours.
  • Hyperpronation and hypersupination.
  • Forefoot mal-alignment.
  • Weight gain, physical condition, overall muscular conditioning and body weight relative to height.
  • Pregnancy.
  • Unsupportive footwear.

Treatment of Plantar Fasciitis Heel Pain

Foot Stretching and Icing

In mild cases, research has shown that very simple foot stretching techniques can often provide initial relief from Plantar Fasciitis heel pain. Icing is also strongly recommended to reduce inflammation.  Watch Our Plantar Fasciitis Stretching Video.

Custom Orthotics (Orthoses)

Custom made orthotics support the skeleton, muscles and fascia in the correct position. Orthotics are a long-term solution to prevent reoccurrence by controlling and / or correcting the mechanics that cause the problem. Orthotics for plantar fasciitis heel pain should include:

  • A cupped heel to distribute pressure evenly and away from the painful heel center.
  • Arch support to stabilize and relieve muscles and soft tissue.
  • Heel raise to lessen tension from gastrocnemius muscle tightening.
  • Forefoot postings, often under medial 1st metatarsal phalangeal joint, to correct forefoot alignment (as necessary).

Learn more about Custom Orthotics here.


Stability footwear including therapeutic and orthopaedic shoes are integral to the treatment process. Certified Pedorthists are trained to fit patients with appropriate footwear. BioPed offers many types of footwear into which an orthotic device may be placed or worn alone. We also suggest leaving supportive sandals or footwear beside the bed at night. Immediately upon rising, put them on.
Footwear for plantar fasciitis heel pain should have the following characteristics:

  • Rocker forefoot sole which allows gait without bending through the metatarsal joints and decreases fascia elongation at toe-off.
  • Modifications to footwear are also available at the discretion of the Pedorthist.


If you’ve previously managed Plantar Fasciitis and find that the Heel Pain has come back suddenly, read this post on dealing with returning Plantar Fasciitis.

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