Does Plantar Fasciitis Go Away?

If you have plantar fasciitis, you're in good company. Lots of company. Each year, about two million people are diagnosed with plantar fasciitis, according to the American Academy of Orthopedic Surgeons.

The worst part of this condition is that even the simplest activities can turn into painful challenges. The pain is usually described as sharp and is felt most strongly after sitting for a long time or when you wake up in the morning.

But does plantar fasciitis go away? The answer is yes, with the right approach and effective treatment. There are many effective nonsurgical treatments and preventive measures to help you reduce severe pain and heal. To fully understand how to navigate your recovery, we’ve gathered all the information you need about the healing process of plantar fasciitis and what you can do to support it.

Understanding the healing process of plantar fasciitis

Dr. Steven Gershman, DPM, explains that the plantar fascia is a strong piece of connective tissue that acts like a ligament, connecting the heel bone to the bases of all five toes. He notes that it “provides support to the arch and acts as a stabilizer of the foot.” Unlike muscles or tendons, this tissue doesn't stretch when pulled or stressed.

With plantar fasciitis, you're dealing with painful micro-tearing of the fascia fibers. While the name suggests inflammation, it’s usually due to damage to the collagen fibers in the plantar fascia ligament, which leads to tiny tears and eventually inflammation. Scientific literature also points out that this condition can stem from trauma or a combination of other factors, resulting in both minor and severe cases  [1].

As an answer to the question, “does plantar fasciitis go away?” Dr. Gershman explains that healing from plantar fasciitis usually follows proper treatment and takes time. Yet, he adds that there are signs your plantar fasciitis is healing. Here are some key points to let you know you’re on the recovery path:

• Reduced pain

The most significant sign of healing is a decrease in pain. As Dr. Gershman explains, “It all comes down to the symptoms. When the pain improves, you are getting better.” He also points out that, typically, pain felt later in the day decreases first, while morning plantar fasciitis pain may take longer to subside.

• Less discomfort in the morning

Morning pain in your foot muscles is a hallmark of plantar fasciitis. If you notice that the sharp pain when taking those first steps in the morning is becoming more manageable, it’s a positive indicator that inflammation is subsiding.

• Improved strength and stability

Strengthening sports medicine exercises help restore stability in your foot, and as healing progresses, you’ll notice improvements in the affected foot's balance and posture. This is crucial to preventing further injury, avoiding chronic pain, and maintaining long-term recovery. More on that later in the article. Check out these plantar fasciitis exercises for additional guidance on strengthening and flexibility.

• Increased flexibility and range of motion

As the plantar fascia heals, you’ll experience more flexibility in your foot and ankle. This increased range of motion helps restore normal foot function and mobility in the affected foot.

• Returning to normal activities without pain

One of the best signs of recovery is being able to get back to your usual activities pain-free. As Dr. Gershman notes, “If you can resume normal activities without pain, you're on the road to recovery.”

By paying attention to these signs and following your plantar fasciitis treatment plan, you can track your progress and make necessary adjustments along the way. Healing takes time, but with patience and persistence, you’ll be back on your healthy feet.

Key factors that influence recovery time

The recovery time for plantar fasciitis can vary greatly, but most people eventually experience significant improvement within a few weeks to several months unless they're experiencing severe cases. According to a long-term follow-up study, approximately 80% of patients who underwent conservative treatments saw complete pain resolution after four years [2].

However, some key factors can affect how quickly or slowly your recovery progresses, and understanding them can help you navigate your journey more effectively and save you from constantly wondering, “does plantar fasciitis go away.” Choosing the right plantar fasciitis shoes and insoles for plantar fasciitis can play a significant role in speeding up recovery and reducing pain.

• Duration of symptoms

How long you’ve been dealing with heel pain is an important factor. If you get treatment soon after noticing plantar fasciitis symptoms, you might find relief in just a week or two. Catching it early can also mean that you can heal your plantar fascia with simpler home remedies, such as rest and focusing on the right footwear.

• Severity of damage

Naturally, the level of damage to the plantar fascia also matters. Healthcare providers can use ultrasound imaging to assess how serious it is. More damage typically leads to more inflammation, which can extend your recovery time.

• Body weight

Body weight can also affect your recovery. Extra weight puts more stress on your feet, which could extend the recovery period. It can be tricky because heel pain may limit your ability to exercise, making weight loss more challenging. However, there are plenty of exercises that don't put extra pressure on your feet, such as swimming, cycling, or rowing. These low-impact activities can help you stay active without aggravating your plantar fasciitis.

• Use of orthotics

Wearing well-designed and comfortable prescriptions or ready-made orthotics can really help speed up your recovery and provide pain relief. Those who consistently wear their orthotics are more likely to see improvements faster than those who don’t use any foot support.

• Occupation

Your job can have a big impact on recovery time, especially if it requires you to be on your feet for long periods. People in weight-bearing occupations — like nurses, teachers, builders, and personal trainers — may face longer recovery times. Regular check-ins are key in these roles to ensure proper healing.

• Footwear

Finally, the type of footwear you choose is super important for your recovery. Supportive shoes are essential, as the right footwear can relieve pressure on your feet and help with healing from plantar fasciitis.

Importance of proper footwear in treating plantar fasciitis

As mentioned, wearing the right shoes, like a pair of plantar fasciitis sneakers, can really help reduce the risk of developing or worsening plantar fasciitis [3]. This means the shoes you choose for your daily routine should provide the support and comfort your feet need. Investing in quality footwear isn't just about looking good; it's about keeping your feet well-supported during your everyday activities.

This is truly one of the best solutions to the 'does plantar fasciitis go away' conundrum.

How the right shoes can help

Unfortunately, many people with plantar fasciitis unknowingly wear inappropriate shoes. It’s important to pay attention to your footwear because a staggering 83.2% of people with this condition are in shoes that don’t provide the right support. On the other hand, only 16.8% are wearing recommended shoes [3]. Wearing the wrong shoes can actually worsen the condition and the pain experienced, making it more intense.

Here’s what shoes can do for your feet:

• Prevent excessive stretching

• Absorb impact

Our feet bear the immense weight of our entire body, and walking with plantar fasciitis adds even more pressure with each step. Shoes with proper cushioning absorb this impact, significantly reducing the strain on your feet. This cushioning helps distribute pressure evenly, minimizing the shock that can aggravate the plantar fascia, and the right level of cushioning provides a soft landing for your heel.

• Alleviate stress

Features of effective plantar fasciitis footwear

Here are some key features that can make a big difference:

• Arch support

Shoes with proper arch support help distribute pressure evenly across your foot, reducing strain on the plantar fascia and alleviating pain [4].

• Cushioning

Shoes that provide ample cushioning in the heel and forefoot absorb shock and minimize the impact on your feet. This is important for anyone with (or even without) plantar fasciitis, but it’s even more crucial if you’re on your feet all day [4].

Advanced cushioning systems, like memory foam, are particularly recommended because they conform to the contours of your foot, offering a customized level of comfort.

• Heel support

A firm heel counter stabilizes your heel and minimizes the tension placed on the fascia with each step. Soft silicone heel pads can offer extra comfort by elevating and cushioning your heel. If you’re experiencing heel pain, there are specific techniques for running with plantar fasciitis that can reduce strain and support recovery.

• Shock absorption

Shoes with good shock absorption properties, especially in the heel area, can significantly reduce discomfort. Cushioned soles or gel inserts that provide that extra layer of protection are best [4]. Additionally, using compression socks for plantar fasciitis can improve circulation and help alleviate pain throughout the day.

• Deep heel cup

A deep heel cup helps protect the heel bone and controls pronation and supination, ensuring proper foot alignment.

• Flexibility

The best shoes for plantar fasciitis should bend gradually at the ball of the foot while still providing some resistance. Shoes that are too stiff or too unstructured can fail to protect your feet.

• Roomy toe box

A wide toe box design allows your toes to move freely and splay naturally, reducing cramping that can exacerbate foot pain.

• Extra depth design

Shoes with extra depth can accommodate custom orthotics, offering additional support tailored to your needs.

Best practices for accelerating recovery from plantar fasciitis

Recovering from plantar fasciitis involves a combination of exercises, gradual activity increases, and good foot care.

Here are some best practices to help you get back on your feet faster.

• Stretching and warm-up techniques

Regular stretching is crucial for managing plantar fasciitis. While there are many effective exercises you can try, here are two examples to get you started:

• Toe stretches

By crossing your affected leg over the other and gently pulling your toes upwards, you can help ease tension on the plantar fascia while stretching the arch and calf muscles.

• Calf raises

Stand on a step with the balls of your feet on the edge, holding onto something sturdy for balance. Push through the balls of your feet to raise your heels as high as you comfortably can, then lower back down. This exercise helps strengthen the calf muscles and improves flexibility.

You can also roll a ball under your foot, which is an excellent way to massage and relieve tension in the fascia.

• Gradual increase in physical activity

When you're ready to get active, remember to start slow. Engage in low-impact activities like walking or cycling to build endurance without straining your feet.

Aim to increase your activity levels gradually. If you want a specific guideline, try not to exceed 10% increase each week. Don’t forget to warm up before diving into your workout, and be sure to listen to your body. If you feel pain, it’s a signal to take a step back.

• Maintaining healthy body weight

Keeping a healthy weight can significantly reduce the pressure on your feet. The less weight your feet have to support, the lower the chances of inflammation and pain in the plantar fascia.

• Foot care and hygiene

Taking care of your feet can prevent complications related to plantar fasciitis.

• Regularly wash and moisturize your feet to keep the skin healthy.
• Trim your toenails straight across to avoid ingrown nails that can alter your gait and stress your plantar fascia.
• Wear clean, moisture-wicking socks and shoes to keep your feet dry and reduce the risk of fungal infections.

Wearing well-designed arch-support running shoes or supportive plantar fasciitis shoes for women and plantar fasciitis shoes for men can really help speed up your recovery. Additionally, opting for slippers for plantar fasciitis at home or wearing supportive sandals, like Orthofeet’s plantar fasciitis men’s sandals outdoors can make a difference by providing continuous support.

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[1] Benjamin K. Buchanan, Reddog E. Sina, Donald Kushner. Plantar Fasciitis. National Library of Medicine. Updated January 7, 2024. Accessed October 10, 2024.

https://www.ncbi.nlm.nih.gov/books/NBK431073

[2] Charles Cole, M.D., Craig Seto, M.D., John Gazewood, M.D., M.S.P.H. Plantar Fasciitis: Evidence-Based Review of Diagnosis and Therapy. December 1, 2005. Accessed October 9, 2024.

https://www.aafp.org/pubs/afp/issues/2005/1201/p2237.html

[3] Umar Haddaya, Idrees Wajeeha, Umar Wardah, Khalil Anish, Rizvi Zuhair A. Impact of Routine Footwear on Foot Health: A Study on Plantar Fasciitis. Journal of Family Medicine and Primary Care. July 2022. Accessed October 9, 2024. https://journals.lww.com/jfmpc/fulltext/2022/07000/impact_of_routine_footwear_on_foot_health__a_study.74.aspx

[4] Jenette Restivo, medically reviewed by Robert H. Shmerling, MD. Plantar fasciitis: Symptoms, causes, and treatments. Harvard Health Publishing. November 3, 2023. Accessed October 10, 2024.

https://www.health.harvard.edu/pain/plantar-fasciitis-symptoms-causes-and-treatments