Do you have stubborn plantar fasciitis and are looking for reliable information on its treatment options and recovery timeline.
Most often, plantar fasciitis is the cause of these foot pains. If you’ve been diagnosed with it and are wondering about the most suitable treatment.
Here are all the answers that will help you effectively manage your plantar fasciitis.
In this article, I provide you with different treatment options and the figures on the healing time for plantar fasciitis. These figures are derived from:
⚫My research and in-depth readings of internationally published studies on the natural progression and prognosis of plantar fasciitis (all references at the end of the article)
⚫My knowledge as a diagnostic radiographer for 8 years.
Happy reading!😀 and feel free to ask questions in the comments or share your own experience.🙏
Last updated: July, 2025. Written by Juliet S, a diagnostic radiographer.
Disclaimer: Amazon affiliate links ,more disclosure in the legal section.
▶️What is plantar fasciitis?
The plantar fascia is a strong, fibrous band of tissue that supports the arch of your foot and acts as a shock absorber during walking and other activities.
The plantar fascia supports the medial longitudinal arch by transmitting forces between the heel and forefoot during the late stance to toe-off phases of gait (Image source: Thompson,2014)
Plantar fasciitis is a common condition that causes heel and arch pain due to inflammation of the plantar fascia.
So, you may be wondering what causes the inflammation of the plantar fascia.
When you overuse or repetitive strain on the plantar fascia especially with sports activities or prolonged walking, your heel will develop tiny micro tearing which induces a repair response and inflammation in the tissues causing you pain in the heel.
Although plantar fasciitis has historically been assumed to be primarily an inflammatory process, these findings suggest a principally degenerative mechanism, leading some authors to suggest that plantar fasciitis may be a more histologically accurate term (Thompson,2014)
▶️What is stage 3 plantar fasciitis?
The peak incidence of plantar fasciitis occurs in persons aged between 45 and 64 years, and it is more common among women.
And it typically progresses through 3 stages:
Stage 1️⃣: Thickening of the Plantar Fascia:
This initial stage involves the plantar fascia, a band of tissue in the foot, thickening due to inflammation or degeneration.
Stage 2️⃣: Aggravation of the Heel Fat Pad:
If the condition progresses, the heel fat pad, which cushions the heel bone, can become inflamed or irritated, further contributing to heel pain.
Stage 3️⃣: Bone Bruising (Edema):
In severe and prolonged cases, bone bruising (edema) can occur within the heel bone, causing more intense pain and potentially limiting activity.
Medial plantar region of the heel where most pain is elicited when pressure is applied during physical examination or with walking in patients with plantar fasciitis: (image source: Goff,2011)
▶️What are the symptoms of plantar fasciitis?
The most common symptom is:
⚪Heel pain, which may be worse in the morning or after periods of rest.
⚪Pain in the arch or medial foot plantar heel especially on weight bearing or prolonged standing.
⚪Stiffness
⚪Mild swelling or redness.
▶️How do you know, your pain is caused by plantar fasciitis.
Plantar fasciitis is primarily caused by strain and inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot from the heel to the toes.
While the exact cause is often unclear, several risk factors can contribute to its development.
♦️Foot mechanics: High arches or flat feet: These foot structures can alter the way weight is distributed, increasing stress on the plantar fascia.
♦️Tight calf muscles or Achilles tendon: Tightness in these areas can restrict ankle movement and place extra strain on the plantar fascia.
♦️Increased or sudden increase in activity: Rapidly increasing the intensity or duration of exercise, especially high-impact activities like running, can overwork the plantar fascia.
♦️Prolonged standing or walking: Jobs or activities that involve prolonged standing or walking on hard surfaces can put excessive pressure on the feet.
♦️Wearing unsupportive shoes: Shoes with poor arch support or inadequate cushioning can exacerbate the problem.
♦️Weight and age: Being overweight or obese: Excess weight adds extra pressure to the feet, increasing the risk of plantar fasciitis.
♦️Nerve compression in the foot or back: This can lead to pain and inflammation in the foot.
♦️Stress fractures of the calcaneus (heel bone): These can also cause plantar fasciitis pain.
♦️Nutrient deficiencies: Deficiencies in magnesium, calcium, vitamin D, and B vitamins can contribute to foot pain and plantar fasciitis.
♦️Inflammatory arthritis: Conditions like psoriatic arthritis and ankylosing spondylitis can also be associated with plantar fasciitis
However, having these risk factors does not confirm that you have plantar fasciitis, the only way to find out is to go to the doctor and get your feet checked.
▶️Diagnosis of plantar fasciitis is often straightforward, but an extensive list of alternative diagnoses may need to be ruled out.
⚪Windlass test
When you go to the doctor, a windlass test on your feet will be done, it involves extending the big toe (dorsiflexion of the first metatarsophalangeal joint) to tighten the plantar fascia.
Here your doctor will be accessing:
➡️Reproducible pain with palpation of the plantar medial aspect of the heel and pain with passive dorsiflexion of the ankle and toes.
➡️Any limited range of motion.
➡️These findings will suggest plantar fasciitis
Imaging
➡️ X-ray imaging is not routinely recommended for the initial evaluation of plantar fasciitis. But it aids to rule out other foot issues such as fractures, bone lesions, sub calcaneal spur, insertional Achilles tendonitis, bursitis, tarsal tunnel syndrome etc.
X-ray image showing a foot with a large spur (arrow) (image source: Goff,2011)
➡️MRI (magnetic resonance imaging) will be required to rule out and assess causes of unmanageable heel pain. MRI will show increased proximal plantar fascia thickening of the plantar fascia.
MR imaging showing thickening of the plantar fascia (short arrows) and increased signal intensity (long arrow). image source: Goff,2011
➡️ Ultrasonography is useful in ruling out soft tissue pathology of the heel.
▶️What are the best treatment options for plantar fasciitis?
Approximately 85% to 90% of patients with plantar fasciitis can be successfully treated without surgery (schepsis,1991)
The most common treatment options are non-conservative, and these will help speed up the healing time.
➡️Rest your feet and activity modification.
➡️Nonsteroidal anti-inflammatory drugs (NSAIDs) which will be prescribed by your doctor after confirming diagnosis if you need it in your case.
➡️Stretching exercises for plantar fascia, will help with pain and stiffness.
➡️Counterstain technique.
➡️Using Orthoses in your footwear.
➡️Weight loss, if you need to, will help reduce pressure on your feet.
➡️Using an Ice message on the affected area.
➡️Consider using insoles with adequate heel cushioning if shoes are not comfortable.
The question is, how do you find your way around all these options?
Here is a section that reviews each of these treatments and their effectiveness. The goal is to identify the treatment to implement in your case.
⏩Partial resting of the feet (plantar fascia)
It is important to identify what may have caused the pain to begin. In the weeks leading up to the pain, did you.
✅Start a new sport for example running and did you increase the intensity of any sport?
✅ A new job that requires you to stand than usual.
If this is the case, then it will be wise to reduce or even stop this activity. Until you notice improvement in pain, then you can resume the activity gradually.
⏩What shoes for plantar fasciitis
For plantar fasciitis, prioritize shoes with good arch support, cushioning, and a supportive heel cup.
Brands like Brooks, Hoka, and ASICS offer models known for these features.
Avoid shoes with excessive flexibility or flat soles, which can worsen plantar fasciitis symptoms.
Your search for the best running shoes or sneakers for plantar fasciitis should consider several key factors:
✅ Correct sizing.
✅ Proper lacing.
✅Matching your footwear with the activity you’ll be taking part in.
✅ Budgeting effectively, and fortifying your shoes with additional support
Consider comfortable shoes with a thick sole and heel, running shoes, they work well with heel and underfoot pain.
Regardless of the brand and model, what matters is that they are thick enough at the heel, without being rigid. You can find this type of shoe in all sports stores or large general shoe stores or on Amazon
⏩ How helpful are plantar fasciitis insoles?
Plantar fasciitis insoles can be very helpful in relieving pain and discomfort associated with plantar fasciitis by:
✅Providing support.
✅Cushioning.
✅Proper foot alignment.
This helps to reduce strain on the plantar fascia, improving foot mechanics, and redistributing pressure.
A systematic review which was done by Schuitema et al 2019 about the use of insoles and how effective they can be stated that:
People suffering from plantar fasciitis receive better relief from standard full-length insoles than from custom-made or non-custom-made heel pads.
So, purchasing standard insoles that are thick at the heel may be worth a try if your shoes are uncomfortable at the heel.
Here are some budget-friendly insoles that are perfectly suitable. You can find the same type of insoles in a sports store. What matters is that it’s a complete insole (and not just a heel pad), thick enough, and comfortable around the heel.
Version 1: see on Amazon 2: see on Amazon
⏩Using resting splints /orthoses
Resting splints or orthoses are a common treatment for plantar fasciitis, particularly to address morning pain and stiffness.
They work by holding the foot in a dorsiflexed position (toes pointed up) while you sleep, which helps to gently stretch the plantar fascia and Achilles tendon.
✅This sustained stretch can reduce pain and inflammation, making those first steps in the morning less excruciating.
According to studies done by Schuitema,2019, It appears that some people experience greater relief when they combine wearing thick-heeled sneakers during the day with wearing ankle splints at night
You may try them, they impose no harm, if you find them comfortable and good for use, if you cannot tolerate them especially at night then do not use them.
See on Amazon some examples of night splints that can be worn in cases of plantar fasciitis.
You can find these models or similar ones to order from any pharmacy, drugstore or medical equipment retailer.
| Take home! ✅Wearing standard shoes with a sufficiently thick and comfortable sole and heel is recommended in cases of plantar fasciitis. ✅Purchasing specific insoles or having custom-made insoles made by a podiatrist is not necessary (Schuitema,2019) ✅Heel lifts should be avoided. |
⏩Corticosteroid injections
Corticosteroid injections are often used to treat the pain associated with plantar fasciitis.
However, its use is controversial because several studies have demonstrated short-term pain relief with corticosteroid injections (Lott 2020)
⏩Is massage useful for plantar fasciitis.
Yes, massage can be a helpful tool in managing plantar fasciitis pain.
Some people who have had a session of massage feel
✅Pain reduction.
✅Improvement in flexibility.
✅Healing promotion by breaking down scar tissue and increasing blood flow to the affected area.
You may need a deep tissue massage or sports massage, most people believe they are more effective techniques for addressing the muscle and fascia tightness associated with plantar fasciitis
Massage has no healing effect on plantar fasciitis: It does not cure, at best it provides temporary relief at the time it is applied.
▶️Do you need to see a physiotherapy for plantar fasciitis
Yes, physiotherapy is often recommended and can be very helpful for treating plantar fasciitis.
Although treatment may be required for 6 months or longer, 80% of patients treated conservatively have no long-term recurrence of pain.
However, if after that period you still have pain, then your doctor may recommend physiotherapy.
While some cases may improve with self-care measures, a physiotherapist can provide a tailored treatment plan and exercises to alleviate pain, improve flexibility, and prevent recurrence.
Here is an example of possible progression.
Unilateral heel raises were performed with a towel under the toes to increase dorsiflexion of the toes during heel raises. (image source: Rathleff,2015)
There are different exercises your physiotherapy may recommend best on your needs, these stretches are not the only ones.
⏩Extracorporeal shock wave therapy (ESWT) or ultrasound therapy can be used by your physio to help with pain.
Systematic reviews have concluded satisfactory short-term pain relief and functional outcomes, including decreased morning and activity pain, and pain associated with walking, although long-term effectiveness remains unknown because of lack of long-term data.
However, these techniques and devices have not proven to be more effective than rest and stretching.
Plantar fasciitis, a self-limiting condition, usually improves within one year regardless of treatment (Goff,2011)
Having plantar fasciitis for a year is not uncommon. Although it can be bothersome, it is not necessarily a sign of a more serious condition.
▶️How long does it take to heal completely from plantar fasciitis?
While browsing the internet, you may have come across information stating that the average recovery time for plantar fasciitis is often reported as 2 to 6 months for moderate cases, and in some cases, even up to a year or more.
It could have been mentioned by your physiotherapist or doctor as well.
However, there is a problem: Where do these figures come from? If they are solely based on the clinician’s experience, they may not be representative of the entire population of individuals with plantar fasciitis.
Typically, physiotherapists or doctors only see a specific group of people:
⚪Those who are bothered enough by the condition to seek medical attention.
⚪Those who visit their general practitioner or physiotherapist.
That’s why I sought to gather data from international studies that followed individuals over several years, including those who did not initially have plantar fasciitis.
This approach provides a more precise and reliable understanding of the healing time for plantar fasciitis.
So, the healing times here will be based on studies published in international scientific literature.
Here is an overview of the average recovery time observed in various studies that follow individuals diagnosed with plantar fasciitis at some point:
| Number of participants | Healing time | Study |
| 78 With a 1 year follow up | ➡️70% completely healed 1 year. | Rathleff, 2015 |
| ➡️40 % continued to have symptoms two years after | ||
| 100 with a 4-year follow-up | ➡️82% completely healed after 4 years. | Wolgin 1994 |
| ➡️ 82% waited around 6 months before seeking help | ||
| 174 with a 1-to-15-year follow-up | ➡️54% had healed completely after 5 years. | Hansen,2018 |
| ➡️ 24% had normalised fascia thickness. | ||
| ➡️46% still had symptoms but healed completely after 10 years | ||
| ➡️20% completely healed after I year of symptoms | ||
| ❓No follow up numbers. | ➡️ 90% of patients will improve with conservative techniques. | Golf 2011 |
| ❓No follow up numbers | ➡️75% of cases heal completely within 1 year. | Buchanan 2025 |
| ➡️ Few weeks to a few months to heal even with treatment. | ||
| ❓No follow-up numbers | ➡️70% see improvement by regularly stretching in 8-10 weeks. | Shea 2002 |
| ➡️85-90% show improvement within 6 months | ||
| ➡️Mild symptoms, improvement can take 8 weeks |
Recovery time after plantar fasciitis
These numbers mostly refer to the complete healing of plantar fasciitis, meaning the total disappearance of symptoms such as pain, discomfort, and inflammation observed in imaging in followed up patients.
This timeline should not worry you, be optimistic, some physiotherapists and doctors have observed faster recovery in some individuals.
The recovery time for plantar fasciitis ranges from a few weeks to a few months. Between 20% and 75% of individuals are symptom-free within a maximum of one year. However, symptoms may decrease or disappear in a few weeks for certain individuals.
▶️Should I keep walking with plantar fasciitis?
While you can continue walking with plantar fasciitis, it’s important to be mindful of pain and adjust your activity accordingly. Avoid walking on hard surfaces like concrete.
If walking significantly worsens the pain, it’s best to rest and ice your foot, potentially switching to lower-impact activities like swimming or cycling.
▶️Plantar fasciitis that doesn’t heal, nothing works: what should I do?
I understand that you may feel a bit frustrated that there is no “miracle treatment” to cure plantar fasciitis or even reliably relieve the pain.
It is very difficult to accept that we have limited reliable means to alleviate bothersome pain.
We are often constantly searching for another healthcare professional or treatment that we may have missed… This quest can last for a very long time-years or even decades.
| I simply encourage you to let time take its course. To have confidence that symptoms fluctuate and that things can improve within a few days or weeks. To remain as active as possible, considering your current abilities. |
| When facing plantar fasciitis that doesn’t seem to heal, be reassured by the fact that regardless of what we do, plantar fasciitis tends to improve over time for a significant portion of those who suffer from it. |
We have come to the end of this article, wishing you a quick recovery!🙋Any experience or questions let’s meet in the comments section.
📚Sources
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Schepsis AA, Leach RE, Gorzyca J. Plantar fasciitis. Etiology, treatment, surgical results, and review of the literature. Clin Orthop Relat Res. 1991 May;(266):185-96. PMID: 2019049.
Goff JD, Crawford R. Diagnosis and treatment of plantar fasciitis. Am Fam Physician. 2011 Sep 15;84(6):676-82. PMID: 21916393.
Schuitema D, Greve C, Postema K, Dekker R, Hijmans JM. Effectiveness of Mechanical Treatment for Plantar Fasciitis: A Systematic Review. J Sport Rehabil. 2019 Oct 18;29(5):657-674. doi: 10.1123/jsr.2019-0036. PMID: 31629333.
Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015 Jun;25(3):e292-300. doi: 10.1111/sms.12313. Epub 2014 Aug 21. PMID: 25145882.
Latt LD, Jaffe DE, Tang Y, Taljanovic MS. Evaluation and Treatment of Chronic Plantar Fasciitis. Foot Ankle Orthop. 2020 Feb 13;5(1):2473011419896763. doi: 10.1177/2473011419896763. PMID: 35097359; PMCID: PMC8564931.
Wolgin M, Cook C, Graham C, Mauldin D. Conservative treatment of plantar heel pain: long-term follow-up. Foot Ankle Int. 1994 Mar;15(3):97-102. doi: 10.1177/107110079401500303. PMID: 7951946.
Hansen L, Krogh TP, Ellingsen T, Bolvig L, Fredberg U. Long-Term Prognosis of Plantar Fasciitis: A 5- to 15-Year Follow-up Study of 174 Patients With Ultrasound Examination. Orthop J Sports Med. 2018 Mar 6;6(3):2325967118757983. doi: 10.1177/2325967118757983. PMID: 29536022; PMCID: PMC5844527.
Buchanan BK, Sina RE, Kushner D. Plantar Fasciitis. [Updated 2024 Jan 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431073/
Shea M, Fields KB. Plantar fasciitis: prescribing effective treatments. Phys Sportsmed. 2002 Jul;30(7):21-5. doi: 10.3810/psm.2002.07.369. PMID: 20086531.
Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015 Jun;25(3):e292-300. doi: 10.1111/sms.12313. Epub 2014 Aug 21. PMID: 25145882.