Plantar Fasciitis
In the morning, when you first get up, your heel feels a sharp pain – this could be plantar fasciitis. Try these stretches: - **Heel Stretches**
The first step in the morning is often the most painful.
Plantar fasciitis is caused by repeated irritation to the thick membrane on the sole of the foot (the plantar fascia), leading to micro-damage that accumulates over time. A typical symptom is a sharp pain in the inner heel when you first step out of bed in the morning or when you stand up after sitting for a long time.
- Common causes include jobs requiring prolonged standing, sudden increases in exercise intensity, weight gain, and wearing shoes without cushioning.
- More than 90% of cases improve without surgery, but it requires several months of consistent effort.
Source: 질병관리청 국가건강정보포털 · as of 2026-08-13
Self-care is half of the treatment.
- Calf and sole stretches are key to treatment: Lean against a wall and stretch your calves, flex your toes and stretch the soles of your feet, and in the morning before getting out of bed, use a towel to pull on each foot – repeat several times throughout the day.
- Roll an ice pack over the soles of your feet (cold compress + massage).
- Wear shoes with good cushioning; if necessary, use insoles. Avoid walking barefoot on hard surfaces.
- If it doesn't improve after several months, you may be able to receive additional treatments such as extracorporeal shock wave therapy at an orthopedic clinic.
Frequently asked questions
It says a thorn has grown on my heel bone, could that be the reason?
Bone spurs (osteophytes) seen on X-rays are common even in people without pain, and the direct cause of pain is usually inflammation of the fascia. Surgery to remove the bone spur is rarely necessary.
Should I rest from exercising?
It's best to temporarily reduce high-impact exercises like running and switch to activities like cycling or swimming. Maintaining activity within a pain-free range is better for recovery than complete inactivity.
Sources for this page
· 질병관리청 국가건강정보포털 (as of 2026-08-13)Last checked: 2026년 8월 13일
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