The plantar fascia is a thick band of tissue located along the bottom of your foot. It plays a crucial role in supporting the foot’s arch, aiding in shock absorption and weight-bearing activities.

When this tissue becomes inflamed, it leads to a sharp pain in the heel — a condition known as plantar fasciitis. This is fairly common occurrence in athletes however, several other factors can contribute to this, including:

• Exercising on hard surfaces without adequate cushioning
• Skipping warm-up routines before physical activity
• Wearing uncomfortable or unsupportive footwear
• Standing for prolonged periods
• Structural or physiological conditions such as flat feet, high arches, or obesity

The pain can be intense and may interfere with your daily routine and mobility. Managing it effectively is important to reduce dependency on painkillers. Some helpful strategies include:

• Applying ice regularly to decrease inflammation
• Wearing cushioned, supportive footwear; avoid flat shoes, heels, or walking barefoot
• Performing targeted stretches for the ankle and calf muscles to ease tension
• Including proper warm-up and cooldown exercises in your workout routine
• Working towards weight loss to both relieve existing pain and prevent its recurrence