If you have ever felt a sharp, stabbing pain in your heel first thing in the morning, you may be among the three million people in the United States affected by plantar fasciitis each year. This common yet often misunderstood condition affects the thick band of tissue that stretches across the bottom of your foot.

Andrew Max Somberg, MD, a foot and ankle orthopedic specialist at Montefiore Einstein Comprehensive Orthopedics and Spine Center in West Nyack, NY, explains that relief is possible and highly likely with the right care.

What Is Plantar Fasciitis?
“It’s inflammation of the plantar fascia, the thick ligament that connects your heel to the front of your foot,” explains Dr. Somberg. “It’s multifactorial—often caused by a combination of factors like obesity, flat feet, tight calves, and high-impact activities.”

The characteristic symptom is heel pain, which is most intense when you first get out of bed or stand up after sitting. While it often improves after a few steps, the ache tends to return later in the day. Many confuse it with heel spurs or nerve issues, but Dr. Somberg clarifies, “Heel spurs can coexist with plantar fasciitis, but they aren’t the cause.”

Risk Factors
It is more common among middle-aged adults (40-60 years), women, and individuals who work on hard surfaces or stand for prolonged periods. 

Weight and diet also play a significant role. “Obesity is a major risk factor, and people with diabetes have a higher incidence of plantar fasciitis,” Dr. Somberg explains. A well-balanced diet and regular low-impact physical activity are crucial for a long-term plan to maintain health and remain pain-free.

Diagnosis and Treatment
“Plantar fasciitis is a clinical diagnosis,” Dr. Somberg says. “We usually don’t need imaging unless something atypical is noted on exam.” MRIs may confirm the condition but aren’t typically required.

“Plantar fasciitis almost always responds well to non-surgical methods,” Dr. Somberg explains. Starting a daily regimen of calf and plantar fascia stretches—especially before your first step in the morning—can be remarkably effective.

Avoid walking barefoot on hard surfaces. “Supportive shoes and orthotic inserts help keep the foot properly aligned which relieves stress from the plantar fasciitis,” Dr. Somberg notes.

Customized exercise plans and treatments such as physical therapy and/or shockwave therapy can significantly reduce symptoms. Dr. Somberg also recommends deep tissue massage and rolling a frozen water bottle under your foot. Rest and swapping high-impact workouts for gentler options such as cycling or swimming is also advised.

“The key is not to rush it. Healing takes time and daily attention,” says Dr. Somberg.

If Symptoms Persist

For the rare cases where conservative treatment isn’t enough, Dr. Somberg may recommend platelet-rich plasma (PRP) injections to stimulate natural healing or corticosteroid Injections to calm inflammation. “Surgery is rarely needed,” he emphasizes, “and evidence supporting it is limited.”

Maintenance Measures
Once you have recovered, staying pain-free requires vigilance. Dr. Somberg recommends:

• Daily stretching of the calves and plantar fascia
• Supportive footwear—even at home. Replace any worn-out sneakers or running shoes.
• Weight management to reduce pressure on the heels
• Low-impact exercise, such as cycling or swimming, instead of running

The Bottom Line
Plantar fasciitis may be painful, but it’s also highly treatable. With consistent care, about 90% of people recover within one year. With expert-approved stretches, proper footwear, and a few adjustments to your daily routine, your first steps each day don’t have to be painful ones.

To schedule an appointment or consultation at Montefiore Einstein Comprehensive Orthopedic & Spine Center, at 3 Centerock Road, West Nyack, call 845-358-1000. Visit montefiorenyack.org/orthopedic-spine for more information.