t’s time for you to get out of bed, but you know what that means: PAIN! Every morning you wake up feeling refreshed, only to know that the moment you swing your foot over the bed and step onto the floor, the sharp pain will hit again.


  • Is your heel in pain?
  • Do you have pain mainly as you wake up in the morning and you step off your bed?
  • Is the pain sharp at first and then gets better as the day continues?
  • Are your calves tight?

If you answered “yes” to 2 or more of these questions, you might be suffering from plantar fasciitis.


The plantar fascia is a very thick ligament formed by many layers of fascia (connective tissue) and runs from the base of the toes to the heel. From the heel it turns into the achilles tendon connecting the toes and the foot to the leg. It maintains the balance between the 3 arches of the foot, stabilizes it and acts as a shock absorber.

When this ligament is strained or under a lot of pressure, it becomes inflamed and painful! It becomes taut and like the string of a bow, bows up the arch of the foot. This ligament is so important to the architecture of the foot because it represents about 25% of the arch support.


Heel pain in women. Pain concept



Factors that increase the possibility of Plantar fasciitis:

  • Excessive pronation (when your foot falls inward, medially)
  • Fast gain in weight
  • Poor fitting shoes without proper arch support may contribute to the tautness of the ligament
  • High heels
  • Tightness in the calves
  • Uneven gait pattern that cause one foot to have an abnormal impact and load.
  • High impact exercises or sports like running and jumping
  • Standing for long periods of time on a hard surface
  • Age–plantar fascia loses a lot of its elasticity.

Usually plantar fasciitis occurs more commonly at the insertion on the heel. The pain is more severe immediately after resting because it’s during the night, when the body weight is not on the feet, that the scar tissue starts forming and the foot begins healing. It doesn’t last long though because when we step off the bed, the microfibers break again, causing a lot of pain! That’s why the first steps out of bed are usually uncomfortable and painful with this condition.


Stretching is the best anti-inflammatory remedy for this condition. According to a study published in The scandinavian Journal of Medicine & Science in Sports and then mentioned by the “New York Times” in September 2014, this single exercise can be more effective than medicines:

Place your toes and ball of the feet on a lift–a 2 by 4– raise your heels as high as possible, and then lower them down possibly to touch the floor.

Have you or anyone you know, been affected by plantar fasciitis?