That sharp pain in your heel with your first steps out of bed has a name: plantar fasciitis. It’s one of the most common causes of heel pain in runners and anyone who spends a lot of time on their feet, and it can be stubborn if it’s not treated properly.
What’s actually going on
The plantar fascia is a thick band of tissue running along the bottom of your foot, connecting your heel to your toes. It supports your arch and absorbs load every time your foot hits the ground. When it’s overloaded, whether from a sudden increase in running volume, worn-out shoes, tight calves, or simply a lot of time on hard surfaces, it develops small areas of irritation and breakdown that cause pain.
The classic symptom
Pain that’s sharpest with your first steps in the morning or after sitting for a while, then eases as you move around, but often returns after standing or running for a long stretch, is the hallmark sign of plantar fasciitis. Pressing on the inside of the heel is usually tender.
Why it lingers if you ignore it
Plantar fasciitis tends to build gradually and a lot of people keep running or training through the early stages, since it “warms up” during activity. That pattern, combined with tissue that heals slowly due to limited blood flow, is why plantar fasciitis often drags on for months when it’s not properly addressed early.
What treatment actually involves
Effective treatment usually combines calf and foot strengthening, addressing contributing factors like footwear and training load, and specific loading exercises for the fascia itself. Rest alone often isn’t enough, since the tissue needs progressive loading to fully recover its capacity, not just time off.
When to get it checked
If heel pain is affecting your training, isn’t improving after a couple of weeks of basic self-care, or keeps coming back, it’s worth getting a proper assessment rather than guessing at stretches from the internet.
Getting assessed in Calgary
We assess what’s driving your plantar fasciitis, whether that’s footwear, training load, strength, or foot mechanics, and build a plan to actually resolve it.
Dealing with heel pain? Learn more about our sports physiotherapy or request an assessment at our downtown Calgary clinic.