Do you wake up in the morning with a sharp pain in your heel? You might be dealing with plantar fasciitis, one of the most common causes of heel discomfort. This condition occurs when the plantar fascia, a thick band of tissue connecting the heel to the toes, becomes inflamed. The pain is often most severe when taking the first steps in the morning or after long periods of rest.

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Plantar fasciitis can affect anyone, but those who engage in high-impact sports, spend a lot of time on their feet, or wear unsupportive footwear are especially at risk. Recognizing the early signs can help you act before the condition worsens.

1. Morning Heel Pain: A Telltale Sign You Shouldn't Ignore

A sharp, stabbing pain in the heel when you first get out of bed is one of the most common indicators of plantar fasciitis. While the discomfort often eases as you move around, it can return after periods of inactivity.

2. Exercise Feels Fine—But the Heel Pain Hits Afterward

Unlike some injuries that hurt during physical activity, plantar fasciitis pain may actually worsen after exercise. The strain placed on the plantar fascia during activity leads to post-exercise inflammation and discomfort.

3. Tenderness at the Bottom of the Heel

If pressing on the bottom of your heel causes tenderness or pain, particularly where the plantar fascia connects to the heel bone, this is a strong indicator of plantar fasciitis.

4. Standing for Long Periods Becomes Painful

Spending extended time on your feet, especially on hard surfaces, can intensify plantar fasciitis pain. The overuse of the plantar fascia leads to soreness in the heel and arch of the foot.

5. Ignoring the Heel Pain Makes It Worse

Without proper treatment, plantar fasciitis symptoms can worsen, leading to reduced mobility and chronic pain. Over time, you may also develop pain in other areas, such as your knees, hips, or back due to changes in the way you walk.

Plantar Fasciitis vs. Other Heel Pain Conditions

Plantar fasciitis shares symptoms with conditions like Achilles tendonitis and heel spurs, but there are key differences:

1. Plantar fasciitis: Caused by inflammation of the fascia, leading to pain at the bottom of the heel.
2. Heel spurs: Bony growths that cause localized discomfort.
3. Achilles tendinitis: Causes stiffness and pain at the back of the heel rather than the sole.

How to Recognize Plantar Fasciitis Early

Catching plantar fasciitis early can help prevent long-term discomfort. Here are some key signs to watch for:

1. Persistent heel pain, especially after rest or physical activity.
2. Tenderness along the arch or base of the heel.
3. Stiffness and discomfort in the morning.

What You Can Do:

1. Rest your feet and avoid excessive strain.
2. Apply ice to reduce inflammation.
3. Wear supportive footwear with proper arch support.
4. Stretch your calves and foot muscles regularly.

Get Expert Help for Heel Pain

Don't let heel pain slow you down. Dr. Julie Neumann, a dual fellowship-trained orthopaedic specialist, is ready to help you find relief. Schedule your appointment today and take the first step toward pain-free movement!