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4 Signs Your Plantar Fasciitis Is Healing

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By Upstep Staff
Joel Taylor
Edited by Joel Taylor

Updated January 29, 2024.

Woman rolling bare heel over tennis ball

Plantar fasciitis is an inflammation of the fibrous tissue (plantar fascia) on the bottom of your foot that connects your heel bone to your toes. It is a condition that causes severe heel discomfort and is one of the most prevalent causes of heel pain.

It is caused by small tears in the plantar fascia that can occur if tension and stress become too high. Although the origin of plantar fasciitis in many cases is unknown, repeated stretching and tearing can irritate or inflame the plantar fascia. There are various factors that raise the risk of acquiring this disease, such as:

  • Age Plantar fasciitis is most common between the ages of 40 and 60.
  • Activity Long-distance jogging, ballet dancing, and aerobic dance are activities that put a lot of stress on your heel and connected tissue.
  • Foot abnormalities Flat feet, a high arch, or even an atypical walking pattern can impact how weight is distributed while standing, putting additional strain on the plantar fascia.
  • Obesity Excess weight puts additional strain on the plantar fascia.
  • Occupations that need you to be on your feet for long periods

Can Plantar Fasciitis Heal on Its Own?

Yes, Plantar fasciitis is a condition that can heal on its own. Without medical care, it usually goes away after 6–18 months. On the other hand, it can progress into a chronic problem in some people. Symptoms may ease before reappearing, or the discomfort may remain for a year or longer.

How Long Does It Take for Plantar Fasciitis to Heal?

It could take 6-12 months for your plantar fasciitis to go away completely. If no medical therapy is given, plantar fasciitis can take up to 18 months to heal.

Typical Signs of Plantar Fasciitis Recovery

There are four specific stages of plantar fasciitis healing, which are:

1. Less pain in the morning

The pain from plantar fasciitis is at its worst first thing in the morning. As this problem cures, you should experience less and less morning pain.

2. Less pain over time

The pain of plantar fasciitis can take a long time to go, but it should gradually fade. If your pain has been steadily decreasing, your plantar fasciitis is most certainly healing.

3. The pain is limited to the heel

People with severe plantar fasciitis frequently experience discomfort near their heels and along the arches of their feet. The pain should recede into the heel when the plantar fascia heals.

4. Knees, hips, and lower back no longer hurt

Plantar fasciitis can make walking difficult, and you may adjust your gait (the way you walk) to help relieve the pain. Changes in gait, on the other hand, might cause additional tension and pain in the knees, hips, and lower back. The fact that these areas aren't aching indicates that your plantar fasciitis is healing.

How to Heal Plantar Fasciitis Faster

Here are some techniques to speed up the healing time of plantar fasciitis:

1. Massage the soles of your feet

The pressure from a plantar fasciitis massage distracts the brain's pain receptors, increases blood flow to the arch and heel, and breaks down painful adhesions (tears that have not healed properly) on the plantar fascia ligament. Self-massage reduces pain significantly, according to the Journal of Acupuncture and Meridian Studies.

» Discover how to massage plantar fasciitis using the best techniques and tools

2. Use stretching and strengthening exercises

Stretching and strengthening exercises for plantar fasciitis should be done two or three times a day, but you don't have to do them all at once. Use a tennis ball or a rolling pin. Roll the rolling pin or ball with the arch of your foot while seated.

3. Use sock splints and orthotics

You should use orthotic inserts to cushion your feet and prevent pain while walking if you spend a lot of time on your feet. You can also use a sock splint to keep your foot gently stretched and decrease pain if you spend a lot of time sitting.

4. Try TENS therapy

TENS (Transcutaneous Electrical Nerve Stimulation) is a relatively new treatment for plantar fasciitis that uses modest doses of electrical current to stimulate the nerves in the feet, improving blood flow and interrupting the body's pain signals.

5. Apply ice packs

Icing is a great approach to relieve heel pain from plantar fasciitis and heel spurs right away.

» Want to cushion your feet for relief? Get the best comfy insoles for your flat feet to help

Does Plantar Fasciitis Ever Go Away Permanently?

According to the Michigan University Medicine Department, most people recover entirely within a year. Nonsurgical treatments help roughly 95 out of 100 persons with plantar fasciitis recovery and relieve their heel pain. Only about 5 people in every 100 require surgery.

Plantar fasciitis can become a chronic condition for certain people. Symptoms may ease before reappearing, or the discomfort may persist for a year or longer. According to a 2018 study, persons who have had the disease before are more likely to get it again.