How to Know if Plantar Fasciitis is Healing
Plantar fasciitis is one of the most common causes of heel pain. If you're dealing with it, you know how stubborn and frustrating recovery can be. One question we hear often is, “How do I know if my plantar fasciitis is improving?”
The good news: With the right treatment, most people do get better. But the process can be slow, and healing tends to happen in small steps. Here are signs that your plantar fasciitis is healing, along with ways to keep the pain from coming back.
Signs of Improvement
Morning Pain is Gone or Less Intense
One of the classic symptoms of plantar fasciitis is pain with your first steps in the morning. If you’re waking up with less stiffness or no pain at all, that’s a great sign that your inflammation is going down.
Less Pain After Resting
Getting up after sitting for a while used to be painful—now it isn’t, or it’s a lot more manageable. That’s a clear sign your fascia is starting to recover.
You Can Stand and Walk Longer
If you’re able to be on your feet for longer periods without pain, your foot is likely healing and tolerating more activity.
You’re using Ice or Pain Meds Less Often
Needing fewer anti-inflammatories or no longer reaching for the ice pack daily usually means your symptoms are improving.
You’re not Sore After Exercise
If working out or going for a long walk used to flare things up but now doesn’t, your plantar fascia is probably stronger and less irritated.
Daily Activities don’t cause Pain
Can you walk the dog, do errands, or clean the house without thinking about your heel? That’s a great sign of progress.
How to Prevent Heel Pain From Coming Back
Healing is a win, but staying pain-free takes a little ongoing effort. Here’s how to protect your feet and avoid relapse:
Keep Stretching and Strengthening
Stretch your calves, roll your foot on a frozen water bottle, and do toe stretches daily. Strengthening your foot and ankle also helps prevent future flare-ups.
Wear Supportive Shoes
Avoid going barefoot or wearing flat shoes. Choose footwear with cushioning, arch support, and a firm heel counter. Brands like Hoka, Brooks, On Cloud, and Dansko are great options.
Use Custom Orthotics
Custom orthotics support your arch and reduce strain on the plantar fascia. At Lighthouse Foot and Ankle Center, we make in-house custom-molded orthotics to provide long-term support and lasting relief.
Wear House Shoes Indoors
Hard floors can keep the fascia inflamed. Use supportive house shoes, like Oofos, Vionic slippers, or Hoka slides at home.
Maintain a Healthy Weight
Carrying extra weight puts more pressure on the fascia with each step. Even small weight changes can make a big difference in heel pain.
Modify High-impact Activities
If running or jumping irritates your feet, switch to low-impact workouts like swimming, biking, or the elliptical. Ease back into high-impact exercise slowly.
Use Ice or Massage when Needed
Even if you’re feeling better, occasional icing or foot massage helps prevent small flare-ups.
Listen to your Body
If heel pain starts creeping back in, take action right away. Stretch, rest, and get back into supportive footwear to stop it before it gets worse.
Celebrate Your Progress
If you're noticing less pain and more movement, that's a big win. Stay consistent with good habits, and you’ll reduce your risk of flare-ups.
Ready to Put Heel Pain Behind You?
If you're still dealing with stubborn plantar fasciitis or want expert guidance to prevent it from coming back, we're here to help. At Lighthouse Foot and Ankle Center, we offer personalized treatment plans, in-house custom orthotics, and advanced therapies like radial pulse, laser, and regenerative medicine.
Don’t wait for the pain to return—take the next step toward lasting relief.
Call us today at 207-774-0028 or visit www.lighthousefootandankle.com to schedule your consultation.