Top 5 Symptoms of Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel and foot pain, especially among runners, athletes, and individuals who spend long hours on their feet, such as teachers and healthcare workers.

The plantar fascia is a thick band of connective tissue that runs from the heel to the toes, providing arch support and serving as an attachment point for foot muscles. When this tissue becomes inflamed, irritated, or torn, it can make simple daily activities—like getting out of bed—painful and challenging.

So, how do you know if you have plantar fasciitis? Here are the top five symptoms of plantar fasciitis:

1. Heel Pain

One of the most recognizable symptoms is sharp or dull pain in the heel, especially when taking the first steps in the morning or after long periods of rest. When sleeping or resting, the foot falls into a “plantarflexed” position—a position in which the toes point downward. This leads to shortening of the plantar fascia for an extended period. When you get up after this, the sudden stretch on the plantar fascia can cause significant pain, making it very difficult to put weight on the leg. This pain tends to lessen as you move around and stretch the foot, but it can return after prolonged activity.

2. Arch Pain

A burning or aching sensation in the arch of the foot is another common symptom, as the plantar fascia runs along the bottom of the foot and helps form the arch. This discomfort often increases after long periods of standing, walking, or high-impact activities such as running and jumping, as the arch is repeatedly forced to stretch and shorten.

3. Stiffness

Plantar fasciitis can cause a tight or stiff feeling in the arch of your foot or Achilles tendon, particularly after rest. The more time you spend at rest with your foot in a plantarflexed (toe-down) position, the more the muscles in the foot and calf tighten and shorten. This stiffness may improve with movement but can make the first steps of the day particularly uncomfortable.

Think about pulling on a super-tight rubber band that hasn’t been stretched. At first, it remains tight and resists the stretch but eventually loosens as it is stretched more and more.

4. Swelling

Many people with plantar fasciitis experience mild swelling around the heel or bottom of the foot. This inflammation occurs as the body attempts to heal the irritated fascia, but it can sometimes lead to prolonged swelling that lingers longer than desired. This swelling may increase pressure on the fascia, making certain shoes uncomfortable to wear. It can also worsen with prolonged physical activity or extended time on your feet.

5. Tenderness

Pain or tenderness when touching the bottom of the foot or heel is a key indicator of plantar fasciitis. This tenderness occurs not only due to irritation of the plantar fascia itself or its attachment points but also because of swelling. Even the pressure from shoes can cause discomfort when the plantar fascia is irritated.

Other Symptoms to Watch For

In addition to the primary symptoms, you may also experience:

Pain when climbing stairs – due to the stretching of the fascia as well as the repetitive push-off motion of the toes
Discomfort after intense physical activity – sometimes, this may be more activity than the plantar fascia can handle
Pain that improves after walking for a few minutes – remember, the plantar fascia often stiffens after long periods of rest but loosens as it stretches
Increased pain during activities like running, walking, or jumping – often due to the repetitive stretching and shortening of the fascia

Why Does Plantar Fasciitis Develop?

Plantar fasciitis is often caused by overuse, sudden increases in activity, or improper footwear. While runners—particularly middle-distance and long-distance runners—are especially prone to this condition, other groups, including dancers, soccer players, and individuals with jobs that require prolonged standing, can also develop plantar fasciitis.

Risk Factors

Certain factors increase the likelihood of developing plantar fasciitis, including:

Increased body weight
Limited ankle mobility (decreased dorsiflexion, or "toes-up" movement)
Overpronation (excessive inward foot rolling, leading to flattening of the arch)
Weak foot, calf, or hip muscles
Poor running mechanics (such as improper landing, lack of forward trunk lean, or inward knee collapse)
Sudden increases in training volume – going from a long period of inactivity to a sudden, intense increase in activity

Need Help with Plantar Fasciitis?

If you’re experiencing persistent foot pain, don’t wait to seek treatment. At The Training Room NOLA, our expert team of physical therapists and specialized coaches can help you recover through personalized treatment plans, strength training, and movement assessments.