Key takeaways
- Morning pain in the first steps is the hallmark symptom.
- Stretching + supportive shoes fix 90% of cases in 6-12 weeks.
- Surgery is almost never necessary.
What is plantar fasciitis?
The plantar fascia is a thick band of tissue running along the bottom of your foot. When it becomes inflamed or torn, every first step in the morning feels like stepping on a nail.
The real causes
It's rarely just one thing. Tight calves, sudden mileage increases, unsupportive shoes, and prolonged standing all conspire.
What actually works
- Daily calf and plantar-fascia stretching.
- Supportive shoes with a firm heel counter.
- Custom or high-quality OTC orthotics.
- Night splints for severe cases.
Surgery is almost never needed. Most patients recover fully with 6-12 weeks of conservative care.
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