Plantar Fasciitis: What to Know, Myths vs. Facts, Do’s & Don’ts

What is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain, affecting runners, working professionals, and anyone who stands for long periods. It occurs when the plantar fascia—a thick band of connective tissue running along the bottom of your foot—becomes inflamed, irritated, or degenerated.

It’s often worse in the morning, with a sharp or stabbing pain during your first steps out of bed.

Common Symptoms:

• Heel pain on first step in the morning

• Pain after prolonged standing or walking

• Burning or tightness in foot arch

• Pain that improves with movement but worsens after rest

❌ Myth

• Plantar fasciitis is only caused by running

• You should stay completely off your feet

• Heel spurs are the cause

• It will go away on its own

• Rest is enough

✅ Fact

• It can affect anyone, especially those who sit or stand too long with poor footwear

• Gentle movement, stretching, and guided therapy actually speed up healing

• Heel spurs may be present but aren’t always the source of pain

• It can become chronic without proper treatment and rehab

• Recovery requires a combination of stretching, strengthening, footwear support, and manual therapy

Do’s

Do stretch your calves and foot arch daily

Do wear supportive, cushioned footwear – especially at home

Do use an ice bottle or massage ball under your foot

Do strengthen your glutes and foot muscles

Do maintain a healthy weight to reduce load on feet

Do consult a physiotherapist early – not after months of pain

Don’ts

1. Don’t walk barefoot on hard floors (tiles, wood)

2. Don’t ignore early symptoms of morning heel pain

3. Don’t overdo stretching – balance is key

4. Don’t rely only on painkillers or orthotics

5. Don’t wear flat sandals or worn-out shoes

6. Don’t skip your rehab exercises once pain decreases

   
   

Bone & Fascia Health Tips

• Stay hydrated — fascia needs water to stay elastic

• Eat collagen-rich foods (bone broth, seeds)

• Get regular vitamin D and magnesium levels checked

• Walk on textured sensory mats (barefoot neurowalks)

When to Seek Help

If your pain lasts more than 2–3 weeks, or affects your gait, it’s time for a professional physiotherapy evaluation. Early therapy leads to faster recovery and fewer complications.

Don’t just treat the pain – treat the cause.

Let us help you walk pain-free again.