Guide to Plantar Fasciitis Pain Relief
Updated on September 25, 2024
Medically Reviewed on August 5, 2024
Shop the best shoes for plantar fasciitis
What is Plantar Fasciitis?
Plantar fasciitis is a chronic foot pain condition that develops when the fibrous band of tissue under your foot—your plantar fascia—becomes irritated and inflamed. Despite the “itis” in its name (implying inflammation), plantar fasciitis often lacks inflammatory cells, making its treatment more complex. In some cases, it’s thought to be degenerative, complicating the management process.
Plantar fasciitis pain typically starts at the heel and radiates through the sole of the foot. It is the number one cause of heel pain in the US and a leading reason people seek medical care for their feet. While tricky to treat, the good news is that with the right steps, it can be managed.
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Natural Foot StructureFlat feet or high arches can place excess strain on the plantar fascia, leading to pain. Both foot structures force the plantar fascia to work harder than it should, increasing the risk of inflammation and pain.Natural Foot Structure
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Too Much or Too Little Physical ActivityHigh-impact activities, like running, and even sitting for extended periods, can contribute to plantar fasciitis. Our fascia requires a balance of movement and rest for optimal health.Too Much or Too Little Physical Activity
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Occupation or HobbiesIf you spend hours standing or walking on hard surfaces, especially concrete or tile, you're at greater risk of developing plantar fasciitis. Professions like healthcare, retail, and teaching are particularly susceptible.Occupation or Hobbies
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Shoe TypeShoes lacking arch support and cushioning can cause additional stress on the plantar fascia. The best shoes for plantar fasciitis must offer arch-hugging support, shock-absorbing foam, and plenty of heel cushioning. KURU shoes provide all three—plus patented technology proven to alleviate foot pain for thousands of customers.Shoe Type
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Body Weight & PregnancyExcess weight increases pressure on your feet, making plantar fasciitis more likely. Pregnant women are especially prone, often developing plantar fasciitis in the third trimester due to weight gain, swelling, and changes in foot structure.Body Weight & Pregnancy
Symptoms & Diagnosis
As with any medical condition, it is always best to make an appointment with your doctor to get a formal assessment and diagnosis of plantar fasciitis. That said, there are a few common symptoms people experience when suffering from plantar fasciitis that might help you know when it’s time to visit the doctor.
- A stabbing or aching pain starting at the base of the heel or in the arch
- Swelling and bruising in the heel and arch
- Pain when stretching the toes in an upward direction
- Increased pain and tightness when waking up in the morning, or after times of rest such as sitting at a desk
- Pain that can subside during activity but returns afterward
Treatment
Your doctor will give you a detailed treatment plan based on your unique case of plantar fasciitis.
That said, there are a few common at-home treatments that can help alleviate pain and inflammation for people with plantar fasciitis.
- Relative Rest: Your doctor will give you a detailed treatment plan based on your unique case of plantar fasciitis. That said, there are a few common at-home treatments that can help alleviate pain and inflammation for people with plantar fasciitis.
- Ice: Applying ice can help reduce pain and inflammation, helping to promote healing. You can ice the affected area 2–3x per day to help manage and improve symptoms.
- Massaging Feet on Ball: Rolling out your arches on a tennis or lacrosse ball can help calm and lengthen the plantar fascia tissue, helping to reduce pain and inflammation.
- Stretching Exercises: Stretching the plantar fascia and surrounding muscles and tendons can help alleviate stress and pain. See a few stretches and exercises below.
- Night Splints: There are a variety of over-the-counter night splints and specialized socks that help keep your foot in dorsiflexion (foot flexed toward the shin) overnight. This allows the plantar fascia to stay in a lengthened, stretched state to help reduce pain and stiffness.
- Physical Therapy: Physical therapy might be suggested to stretch both the plantar fascia and calf muscles. Both ultrasound and massage therapies are effective in alleviating pain and enhancing blood circulation.
- Supportive Footwear: If you have plantar fasciitis or heel pain, it’s crucial to invest in a quality pair of supportive shoes. Walking shoes with plenty of arch support and cushion can help reduce stress on the plantar fascia and help prevent the condition from returning.
- Measure your feet (both length and width) with a Brannock Device. This device provides an accurate measurement of your shoe size. If you use orthotics, remember to bring them when selecting shoes. This ensures you can try them on with your new shoes to confirm a proper fit. Periodically, perhaps every month, inspect your shoes for wear. The rate at which shoes wear out can differ based on the shoe type and the wearer's activity level.
Without proper treatment, plantar fasciitis can become more painful, limiting your mobility and enjoyment of life. Don’t wait—take action to prevent long-term damage.
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Standing calf and Achilles tendon stretchStand with one leg about two foot lengths behind the other. Leaning your hands against a wall, keep the back leg straight while bending the front leg. Hold it for 30 seconds, then repeat on the other side. You may perform the same exercise with the back leg also bent to focus on the lower calf muscle.Standing calf and Achilles tendon stretch
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Toe curls with towelSit on a chair with a small towel on the floor. Place the affected foot flat on the towel and curl up the towel with your toes to pull it toward you. Then let your toes relax and let go of the towel. Do 3 sets of 10 once or twice daily.Toe curls with towel
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Rolling out feetUse a tennis ball or lacrosse ball (or a specialized ball for feet) to perform this exercise. Simply place the ball under your foot, and then roll it back and forth to help loosen the fascia and foot muscles. Try for 2–5 minutes on each side.Rolling out feet
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Seated foot stretchSit on a chair and cross your affected heel over the other leg. Then, create tension in your foot’s arch by pulling your toes toward the shin. Hold for about 10 seconds. Do 2 or 3 sets.Seated foot stretch
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Marble pickupPut several marbles on the floor at the base of a chair. Sit on the chair while keeping your knees bent and your feet flat on the ground. Then, curl your toes to capture and release each marble. Do this 20 times.Marble pickup
Surgical or Other Procedures
In more serious cases where at-home treatments don’t provide relief, your doctor may recommend procedures such as:
Prevention
Wear Supportive Footwear
It’s nearly impossible to keep plantar fasciitis at bay without proper supportive footwear. The arch and plantar fascia require adequate support to stay healthy. Avoid shoes that advertise “memory foam”— this kind of foam makes your feet “sink,” but doesn’t support them long term. Instead, look for shoes with superior arch support, shock-absorbing cushion, and responsive foams—like KURU shoes. Your feet will thank you!
Avoid Walking Barefoot on Hard Floors
Barefoot walking on hard floors—especially tile or concrete—can wreak havoc on the plantar fascia, especially if you are already prone to the condition. Be sure to always wear some type of plantar fasciitis support footwear to help prevent the condition.
Practice Regular Stretching
Stretching your calf muscles, Achilles tendon, and plantar fascia regularly can help the muscles, tendons and fascia stay flexible and healthy.
Roll Out Feet Consistently
Massaging the arches on a tennis ball or lacrosse ball can help to break up any adhesions or tension in the tissues, reducing pain and inflammation.
Maintain a Healthy Lifestyle
Since increased weight can add extra pressure to our plantar fascia, maintaining a doctor-recommended exercise and nutrition routine can help the body stay at its healthiest weight possible.
FAQs
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What is fascia?
Fascia is a web of connective tissue that helps hold our bodies, muscles, and organs together. Think of it as the white material when peeling an orange: it not only surrounds the entire sphere, it encases each individual slice. Healthy fascia moves “with” us, but when we sit for too long (or overdo it in a workout), fascia can develop inflammation and adhesions, which can lead to plantar fasciitis.
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What does plantar fasciitis feel like? How do I know if I have plantar fasciitis?
Plantar fasciitis often presents as an achy, stabbing pain near the heel or through the arches. Some describe it as burning pain from the heel through the bottom of their foot. While it is common to feel extra pain or stiffness upon waking up in the morning, you may also feel pain after an extended workout or sitting down for too long. Your doctor will be best suited to provide an accurate diagnosis of plantar fasciitis.
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How do I treat plantar fasciitis?
Your doctor is the best person to provide you with a compressive treatment plan for plantar fasciitis. That said, most cases of plantar fasciitis can be effectively treated with conservative, at-home treatments. Treatments include relative rest from painful activity, ice, foot stretches and exercises, rolling out the feet on a tennis or lacrosse ball, and wearing supportive footwear.
If weeks of conservative treatments are unsuccessful, your doctor may recommend a steroid injection, advanced non-invasive treatment (i.e. Ultrasonic tissue repair or EPAT/ESWT shock-wave therapy), or potentially surgery.
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Do KURU shoes really help with plantar fasciitis heel pain?
If there’s one thing we’re extra inspired by, it’s how many KURU customers who suffer with foot pain, including plantar fasciitis, found relief with our shoes. Thousands of KURU customers have sent us reviews or letters about the way our shoes have helped them get their lives back.
Many people who purchase KURUs for their plantar fasciitis report immediate relief! For others, and for more severe cases, it can take longer. We make it easy to decide if KURU is right for you with free returns and exchanges for 45 days after purchase.
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What causes plantar fasciitis to flare up?
Several factors can trigger heel pain from plantar fasciitis. One of the most common is either too much or too little exercise. You may notice a plantar fasciitis flare up after adding mileage to your running routine or trying a new high-impact sport. A flare up might also come with a sudden increase in body weight—such as during pregnancy—due to the added pressure on your plantar fascia.
To help reduce your risk of plantar fasciitis, wear supportive footwear both around the house and during errands and other physical activity.
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How long can plantar fasciitis last?
Plantar fasciitis usually goes away within 6 to 18 months. The period of recovery, however, depends on several factors, such as your level and kind of physical activity and the consistency of applying home remedies. If at-home treatments are not working, consult a healthcare provider for other treatments and faster recovery.
Our 2024 study on foot pain in America found a notable trend of people turning to podiatrists for assistance with various foot issues. Plantar fasciitis emerged as the primary concern for 12% of the 2,500 surveyed respondents experiencing foot pain, reinforcing its status as one of the most frequently reported conditions.
Anatomy of a Plantar Fasciitis Shoe
The best plantar fasciitis shoes must include superior arch support, shock-absorbing foams, and a deep heel cup with plenty of cushion. A deep heel cup will provide stability and flex when you walk to prevent tightening of your calf muscles. Extra room in the toe box can also give your feet adequate room to lay flat naturally.
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Arch Support and Why it Matters
Without arch support, the plantar fascia and surrounding muscles and tendons must work in overdrive—leading to stress, pain, and inflammation.
Adequate arch support allows the foot to relax and lay flat as it should, helping to keep the tissues relaxed, flexible, and supported.
Cushion vs. Support
Fighting foot pain is as much about proper support as it is about cushioning impact.
Yet, too much cushion—think memory foam—can result in the foot sinking without enough responsive support to keep it healthy.
Choosing shoes good for plantar fasciitis requires a balanced combination of cushion and support for lasting pain relief.
Comparing Footwear Brands
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Different By Design
What makes KURU different? We make shoes shaped like your feet. And we do it in three distinct support layers—not just an insole.
Every pair features a revolutionary ergonomic design that starts with a curved footbed and adds unparalleled triple-layer support: shock-absorbing KURUCLOUD, heel-cupping KURUSOLE, and arch-supporting ULTIMATE INSOLES.
The result? Shoes that are so comfortable you’ll stop thinking about your feet.
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KURUSOLE
...Show LessThe most common symptom of plantar fasciitis pain is heel pain, and when the pain flares up every step can make you wince. Unlike anything else, our patented KURUSOLE cushions and hugs your heels to protect you from impact. The dynamic flexing action redirects stress and impact with each step, which can help prevent plantar fasciitis or speed up your recovery!
The most common symptom of plantar fasciitis pain is heel pain, and when the pain flares up every step can make you wince. Unlike anything else, our patented KURUSOLE cushions and hugs your heels to protect you from impact. The dynamic flexing action redirects stress and impact with each step, which can help prevent plantar fasciitis or speed up your recovery!
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KURUCLOUD
...Show LessFeel like you’re walking on clouds with our KURUCLOUD midsole. The lightweight blend of foams offer plenty of cushion and bounce, protecting you from heel to arch to ankle. While plantar fasciitis pain is most common in the heel, your plantar fascia runs the length of your foot and KURUCLOUD helps protect every inch of it.
Feel like you’re walking on clouds with our KURUCLOUD midsole. The lightweight blend of foams offer plenty of cushion and bounce, protecting you from heel to arch to ankle. While plantar fasciitis pain is most common in the heel, your plantar fascia runs the length of your foot and KURUCLOUD helps protect every inch of it.
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ULTIMATE INSOLE
...Show LessGetting the right level of arch support can make finding shoes a chore, and many people turn to expensive orthotics or clumsy inserts they have to constantly replace and move from shoe to shoe. Our ULTIMATE INSOLES use space-age foams that harness your own body heat to mold to the unique shape of your feet over time, giving you custom support. ULTIMATE INSOLES protect your plantar fascia with cushion where you want it, and support precisely where you need it!
Getting the right level of arch support can make finding shoes a chore, and many people turn to expensive orthotics or clumsy inserts they have to constantly replace and move from shoe to shoe. Our ULTIMATE INSOLES use space-age foams that harness your own body heat to mold to the unique shape of your feet over time, giving you custom support. ULTIMATE INSOLES protect your plantar fascia with cushion where you want it, and support precisely where you need it!
KURUSOLE
The most common symptom of plantar fasciitis pain is heel pain, and when the pain flares up every step can make you wince. Unlike anything else, our patented KURUSOLE cushions and hugs your heels to protect you from impact. The dynamic flexing action redirects stress and impact with each step, which can help prevent plantar fasciitis or speed up your recovery!
Our Secret
Our Secret
What makes KURU different? Every KURU shoe comes with built-in patented KURUSOLE tech—a foot health game changer.
While other shoes are flat on the inside, KURUSOLE is shaped like your foot to hug and prevent fatigue and pain.
Medically reviewed by
Levi J. Berry DPM AACFAS
Dr. Berry grew up in the Pacific Northwest where he spent his childhood running and riding through the woods surrounding his home. While studying at Brigham Young University he fell in love with Utah and was introduced to the field of Podiatry. After spending time with a local podiatrist, he knew he had found the perfect fit for his medical goals.
He went on to attend Temple University School of Podiatric Medicine in Philadelphia. After medical school graduation, he completed a comprehensive surgical residency in Youngstown, Ohio, where he received training in all aspects of foot care and earned an advanced rear foot and ankle surgery certificate. He is board certified in fore foot and rear foot surgery, including the ankle.
Dr. Berry is the owner of Canyon Foot and Ankle and he continues to work on research and teach undergraduate pre health students.
Medically reviewed by
Dr. Paul Kim, MD
Dr. Paul Kim, MD is an esteemed orthopedic surgeon specializing in lower extremity conditions, practicing at Golden Gate Orthopedics and Spine in the Bay Area, California. He completed his orthopedic residency at the University of Washington and pursued a foot and ankle fellowship at the Hospital for Special Surgery, consistently ranked as the #1 orthopedic hospital in the USA by U.S. News & World Report.
Dr. Kim is dedicated to minimally invasive surgery and the use of cutting-edge biologics. With over 15,000 procedures performed, he brings extensive experience and expertise to his practice. Before earning his MD with high honors and distinction from Wayne State University School of Medicine, Dr. Kim obtained his Doctor of Podiatric Medicine (DPM) from Samuel Merritt College's California School of Podiatric Medicine, graduating in the top 5% of his class.
A member of Alpha Omega Alpha, the prestigious honor society for top medical students in the United States, Dr. Kim has also contributed to the field through his authorship of articles in Foot and Ankle International and presentations at the American Academy of Orthopedic Surgeons annual meeting. He serves as a contributor to KURU footwear and is a consultant for Arthrex, BICMD, and Voom, further demonstrating his commitment to advancing orthopedic care.
Medically reviewed by
Dr. Vaishnavi Bawa
Dr. Vaishnavi Bawa is a Board-Certified Podiatrist with nearly a decade of experience in practicing Podiatry. Dr. Vaishnavi Bawa received her undergraduate degree at Michigan State University. She went on to receive her Doctorate-degree in Podiatric Medicine at Dr. William Scholl College of Podiatric Medicine at Rosalind Franklin University in North Chicago, IL.
She completed her surgical residency at Beaumont Wayne Hospital in Wayne, MI, where she received high level of hands on surgical training in trauma and reconstructive surgery. She is Board Certified in Foot Surgery by the American Board of Foot and Ankle Surgery. Dr. Vaishnavi Bawa currently practices full-time in Jackson, MI at Summit Podiatry Group. She specializes in conservative and surgical treatment of foot and ankle ailments. Over the years, Dr. Vaishnavi Bawa has gained extensive experience in treating foot and ankle pathology and has completed thousands of surgeries.
Medically reviewed by
Dr. Shine John, DPM, FACFAS
Dr. John is a Fellowship-trained, Board Certified, Foot and Ankle Surgeon, with 4-years of comprehensive Foot and Ankle Surgery and Medicine training. He practices in Austin, TX.
He is Dual Board Certified, with certifications by The American Board of Foot and Ankle Surgeons (ABFAS) and The American Board of Podiatric Medicine (ABPM). He is a Fellow of the American College of Foot and Ankle Surgeons (ACFAS).
Dr. John completed a 1-year Reconstructive Foot and Ankle Surgery and Research Fellowship with the internationally renowned Weil Foot-Ankle and Orthopedic Institute in Chicago, IL. This Reconstructive Foot and Ankle Surgical Fellowship is the longest running American College of Foot and Ankle Surgeons (ACFAS) recognized fellowship in Reconstructive Foot and Ankle surgery. Prior to the Fellowship, he completed the prestigious and nationally respected 3-year Foot and Ankle Surgical Residency training at the Western Pennsylvania Hospital in Pittsburgh, PA.
Professional Awards:
- Texas Podiatric Medical Association (TPMA), 2023 Special Service Award
- Texas Podiatric Medical Association (TPMA), 2015 Young Practitioner of the Year
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