Plantar fasciitis is the most common cause of heel pain. plantar fasciitis is classically known for causing pain in the heel in the first step of the morning. The pain can feel like a stone bruise, a sharp dagger, deep throbbing, or a dull ache.

plantar fasciitis is the tearing, inflammation, or degeneration of the plantar fascia, a long ligament in the bottom of the foot. The inflammation is the result of small micro tears of the plantar fascia, the inflammation causes pain at the inside of the heel, where the the plantar fascia inserts on the heel bone.

The traction on the heel bone, from stress of the plantar fascia, may cause heel spurs to form. Although heel spurs can be found on an xray, they are rarely the cause of pain.

The cause of plantar fasciitis is multifactorial. The combination of abnormal motion in the feet, usually over pronation, in combination with an unsupportive pair of shoes, and overuse, can cause microscopic tears in the plantar fascia and start the process.

Some common conservative treatment for plantar fasciitis include:

icing
stretching
heel lifts
supportive shoes
weight loss
taping
orthotics
night splints

An ice massage with a frozen water bottle for 15 minutes, 2-3 times a day, will both stretch the plantar fascia, and decrease inflammation.

Stretching is one of the more important treatments, and should be done 2-3 times a day, including before stepping out of bed. A plantar fascia specific stretch has been shown to be the most beneficial.

A heel lift can decrease the stress on the plantar fascia. Tight calf muscles can cause the heel to come off the floor early, which can place excess stress on the plantar fascia, which results in tearing, inflammation, and pain.

Supportive shoes are one of the most important steps. A shoe which is too soft and flexible will strain the plantar fascia with each step. Think about a shoe as a brace to the ligament, protecting it while it heels.

Taping is a method designed to take stress off the plantar fascia to allow it to heel.

Orthotics are rigid devices placed in the shoe and designed to control abnormal motion and prevent arch collapse. By placing the foot in the correct position, it will take stress off the plantar fascia and allow it to heel.

Night splints can be very beneficial, as it will help keep the plantar fascia stretched out as you sleep. When sleeping, the foot is in a relaxed position. During the night, the calf and plantar fascia contract and tighten. In the morning, the plantar fascia is in a tight and shortened position. When full body weight is placed on the foot, the fascia becomes overstressed and tears. Night splints hold the ankle up and pull the toes back, stretching both the calf and plantar fascia during the night, allowing the plantar fascia to heal in an elongated position.