Plantar Fasciitis Info Sheet

Facts About Plantar Fasciitis

• The plantar fascia is thick tissue that connects the heel bone to the toes. Plantar fasciitis is inflammation of this tissue.

• Plantar Fasciitis is incredibly common, with an estimated 1 in 10 people being affected during their lifetime.
• It can be either acute (sudden onset) or chronic (nagging, long-term).
• Certain people are more prone to PF, such as those with high arches, tight calves, and who do repetitive-motion activities.
• Sports such as running, soccer, football, etc. more commonly contribute  to PF.
• Plantar fasciitis can be mild or severe.
• PF can affect one or both feet, or different feet at different times.
• Poor footwear can contribute to PF or worsen symptoms.
• PF can respond to at-home treatment but often benefits from physical therapy – and PT can help prevent future occurrences.

Plantar Fasciitis Symptoms

• Pain in the heel, bottom of the foot, and/or arch of the foot.

• Pain that worsens after activity, but not during.
• Worse pain upon rising in the morning and/or after sitting for an extended period.

Tips for Treating PF

• Look for good-quality, supportive shoes that offer arch support. Replace worn, uncomfortable, and/or unsupportive shoes.

• Stretch your calves.
• Stretch your painful foot by pulling up gently on your toes to create a stretch in the arch of your foot. Hold this stretch for 20-30 seconds.
• Roll the affected foot on a tennis (or similar) ball to help stretch.
• Freeze a water bottle and roll across the bottom of the affected foot.
• Press on the arch of your foot to find specific tender spots and gently massage.
• Take time off from repetitive-motion activities that make PF symptoms worse.
• Visit a physical therapist for an evaluation and treatment of PF symptoms that don’t respond to home treatment.

Treat Your PF Today!

If your plantar fasciitis symptoms aren’t responding to at-home treatment, seek PT help today!