By Ernest Sorenson, DPM, AACFAS
Sorenson Foot and Ankle – Magnolia, Texas
Let’s be honest—there are few things more annoying than that sharp jolt of pain in your heel when you first get out of bed. It catches you off guard, you hobble to the coffee pot, and after a few minutes it eases up. Then, a few hours later, it’s back again. Sound familiar?
That’s the classic story of plantar fasciitis, and I see it all the time—from runners and gym-goers to teachers, nurses, and weekend hikers. It doesn’t care how active or fit you are; once it sets in, it can make every step a chore.
What’s Going On Under Your Heel
Along the bottom of your foot runs a tough, fibrous band of tissue called the plantar fascia. It connects your heel to your toes and supports the arch every time you move. Over time, that band can get overstretched or irritated—especially if your calves are tight, your shoes don’t support you well, or you’re on your feet a lot.
When that happens, small tears develop where the fascia anchors to the heel bone. That’s what causes the burning, stabbing pain near the heel, especially first thing in the morning or after sitting for a while.
Typical complaints I hear:
- “It feels like I’m stepping on a nail when I get up.”
- “It loosens up once I move around, then comes right back later.”
- “I can’t stand barefoot on hard floors anymore.”
Why It Happens
There’s usually not one single reason—it’s a combination of things.
- Tight calf muscles are one of the biggest triggers.
- Flat feet or high arches both create stress on the fascia in different ways.
- Sudden activity changes (new workouts, longer runs, standing jobs) can flare it up.
- Hard floors and unsupportive shoes are another common culprit.
Age, weight changes, or even a recent change in footwear can tip the balance and start the cycle of irritation.
First-Line Treatments That Actually Work
The vast majority of plantar fasciitis cases can be handled without surgery. The key is consistency and patience—you’re helping tissue heal, not just masking pain.
Here’s what I usually recommend early on:
- Stretch your calves and arches several times a day (knee extended).
- Wear supportive shoes with a firm heel counter (no flats or flip-flops).
- Consider custom orthotics to take pressure off the fascia and support the arch.
- Use ice after long periods on your feet.
- Night splints can help keep a gentle stretch while you sleep.
- If needed, anti-inflammatories can calm things down temporarily.
- Other regenerative medicine options are available but out of pocket but can be very successful for patients
Most patients start to notice real improvement within four to six weeks when they stick to these steps.
When Pain Doesn’t Go Away
If your heel pain has hung around for six months or longer, it’s what we consider chronic plantar fasciitis. At that stage, the fascia isn’t just inflamed—it’s partially degenerated and not healing on its own.
One of the best tools we have for that is Radial Shockwave Therapy (ESWT). It’s a non-invasive treatment that sends focused sound waves into the tissue. That helps increase blood flow, break up old scar tissue, and stimulate healing where your body’s been stuck.
It’s an excellent option for active people who don’t want injections, surgery, or downtime. You can walk right out of the office and get back to your day, performed once a week for typically 3-5 or 6 weeks, there is a lag in full recovery which occurs from weeks 6 to 10.
Make Sure It’s the Right Diagnosis
Not every case of heel pain is plantar fasciitis. Sometimes it’s a stress fracture, a nerve issue, or something deeper like tarsal tunnel syndrome. That’s why a good exam—and sometimes imaging—is worth doing early on. The right diagnosis means the right treatment, and that saves you a lot of time and frustration so it’s important to see a foot and ankle specialist.
Ready to Take That First Step?
If heel pain is holding you back from the things you enjoy, don’t wait it out. The sooner we evaluate it, the sooner you’ll be walking comfortably again.
📍 Sorenson Foot and Ankle
31332 Nichols Sawmill Rd, Suite B, Magnolia, TX 77355
📞 936-233-8886
🌐 SorensonFootAndAnkle.com
Disclaimer:
This post is for educational purposes only and should not replace professional medical care. If you’re dealing with heel or arch pain, schedule a visit so we can evaluate your condition and get you back on your feet—literally.
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