Plantar fasciitis

Plantar fasciitis is inflammation of the plantar fascia — the thick band of tissue that runs along the sole of the foot, connecting the heel bone to the toes. It's one of the most common causes of heel pain.

Symptoms

• Pain at the bottom of the heel, sometimes spreading along the arch
• Classic "first-step" pain — worst with the first few steps in the morning or after sitting for a while, easing as you walk
• Pain worse after long periods of standing or after activity (not during)

Who gets it?

Plantar fasciitis most often affects:

• People aged 40-60
• Those who stand for long hours on hard surfaces (shop staff, factory workers, teachers, bus conductors)
• People who are overweight — extra load on the heel
• Runners and people who have rapidly increased their walking/running
• People with flat feet or very high arches
• Women, especially during pregnancy

Treatment

Most plantar fasciitis gets better within 6-12 months with conservative care:

• Rest and activity modification — reduce high-impact activity
• Stretching exercises — calf stretches, plantar fascia stretches, tennis-ball/foot-roller rolling under the arch. Done daily, especially before getting out of bed.
• Supportive footwear — cushioned soles, good arch support; avoid walking barefoot on hard floors (difficult advice in Indian homes; supportive house slippers help)
• Over-the-counter arch supports or custom orthotics
• Ice — 15-20 minutes on the heel after activity
• Pain relief — paracetamol or short courses of NSAIDs
• Weight loss if overweight — reduces load on the heel
• Night splints — some people find them helpful to prevent overnight tightening
• Physiotherapy — supervised stretching and strengthening

For pain that doesn't improve after 6-9 months, options include steroid injections, extracorporeal shock wave therapy (ESWT), or surgery in rare cases. See a doctor if pain is severe, persistent, or affects both feet.