Plantar Fasciitis in Pune: Heel Pain Causes, Treatment and Recovery
Does your heel hurt when you take the first steps out of bed in the morning? For many people in Pune, that sharp pain under the heel is the first sign of plantar fasciitis. It is one of the most common causes of heel pain in adults, and it often improves with the right care.
This guide explains what the plantar fascia is, why it becomes painful, how it is diagnosed and what treatment usually involves. It is written by the team at Dr Sunny Dole's clinic in Kothrud, Pune.
What is the plantar fascia?
The plantar fascia is a thick, fibrous band of tissue on the sole of your foot. It starts at the heel bone (the calcaneus) and runs forward to the base of your toes. It works like a bowstring, supporting the arch of your foot and absorbing shock each time you walk, run or stand.
What is plantar fasciitis?
Plantar fasciitis is pain and irritation where the plantar fascia attaches to the heel bone. The word "fasciitis" suggests inflammation, but in many people the main problem is a breakdown of the tissue caused by repeated strain. Doctors sometimes call it plantar fasciopathy for this reason. The condition often improves with changes in load, stretching and supportive care, though it can take weeks to months.
Common symptoms
Pain under the heel that is worst with the first steps after getting out of bed
Pain that returns after long periods of sitting, then eases once you start walking again
Pain after exercise or a long day on your feet, often more than during the activity itself
A tight, stiff feeling in the arch or the sole of the foot, especially in the morning
Pain usually felt on the inner side of the heel, close to where the fascia attaches
Some people notice the pain eases a little as they warm up, but comes back after standing for a long time.
Why it happens: how the plantar fascia gets overloaded
To understand the pain, it helps to know what the fascia does with every step.
The windlass mechanism
As you push off the ground, your big toe bends upward. This pulls the plantar fascia tight, much like a rope wound around a windlass, and lifts the arch of the foot. This tightening helps the foot act as a stiff lever for walking. It also means the fascia is under tension with every step you take.
Repeated strain and microtrauma
When the fascia is loaded more than it can handle, tiny tears and changes can build up where it attaches to the heel bone. The body tries to repair this. If the load keeps coming faster than the repair, the tissue becomes irritated and sore. Over time, the tissue can become thicker and less flexible.
Factors that increase the strain
Tight calf muscles and Achilles tendon. A stiff calf limits how far the ankle can bend upward, so the fascia takes more of the load while walking.
Foot posture. Flat feet can stretch the fascia, while high arches can reduce its ability to absorb shock.
Sudden increases in activity. A new walking routine, a longer run or more time on hard floors can overload tissue that is not ready for it.
Body weight. More weight means more force through the foot with every step.
Who is at risk?
People who stand for long hours at work, such as teachers, shopkeepers, cooks and healthcare staff
Runners and people who take part in high-impact sports
People who wear worn-out shoes or shoes with little support, or who often walk barefoot on hard floors
People with flat feet or high arches
People who are overweight or gaining weight
Adults in their 40s and 50s, when the fascia tends to become less flexible
How is plantar fasciitis diagnosed?
Most of the time, the diagnosis is made by a doctor during an examination. The doctor asks about your symptoms, your daily activity and your footwear, then checks the heel, the arch, the ankle and the calf. Pressing on the inner heel and testing how the ankle and big toe move helps show where the pain comes from.
When imaging helps
An X-ray may be advised to rule out a fracture or other bone problems, especially if the pain followed an injury or does not settle. An ultrasound scan can show the thickness of the fascia and the tissue around it. Imaging is not needed for every patient. Your doctor will advise whether it adds value to your case.
About heel spurs
A heel spur is a small bony growth at the heel that can show up on an X-ray. Many people with a heel spur have no pain, and many people with plantar fasciitis have no spur. The spur is therefore not always the cause of the pain, so treatment is based on the whole picture.
Conditions that can cause similar heel pain
Other problems can feel similar, so a proper examination matters. These include irritation of a nerve in the heel, a stress fracture of the heel bone, Achilles tendon problems and, less commonly, arthritis. If the pain is not improving, or if it feels unusual in any way, see a doctor.
Non-surgical treatment
Most people with plantar fasciitis are treated without surgery. The aim is to reduce the load on the fascia, calm the pain and restore flexibility and strength over time. A personalised plan usually combines several steps.
Change the activity, not stop everything. Reduce the activities that trigger pain, such as long runs or hours on hard floors, and build back up gradually.
Stretch the calf and the plantar fascia daily. Gentle stretches, especially before your first steps in the morning, help improve flexibility.
Choose supportive footwear. Shoes with good arch support, a firm heel counter and cushioning are usually better than worn-out or flat shoes.
Use heel support. A heel cup or an insert can share the load and reduce strain on the heel.
Manage body weight. Losing excess weight reduces the force on the foot with every step.
Consider physiotherapy. A physiotherapist can guide stretching, strengthening of the calf and foot muscles, and taping when it helps.
Use medicines only under medical advice. Anti-inflammatory tablets or gels may ease pain for a short time, but they are not suitable for everyone.
A calf and plantar fascia stretch
Stand facing a wall with your hands on it. Place one foot a step behind the other, keep the back leg straight with the heel on the floor, and lean gently into the wall until you feel a stretch in the calf and the sole of the back foot. Hold for about 30 seconds, then switch legs. Your doctor or physiotherapist can show you the right version for your foot.
Footwear and heel support
Good footwear reduces strain on the fascia with every step. Look for a shoe with a firm heel counter, good arch support and cushioning. A supportive insert or heel cup can add to this. Avoid walking barefoot on hard floors for long periods, and replace shoes once the sole has worn down.
Other options
Night splints. A splint worn at night keeps the foot in a gently stretched position, which can ease morning pain for some people.
Taping. Taping the arch can offer short-term support while other treatment takes effect.
Injections and shockwave therapy in plain terms
Injections for plantar fasciitis are available at Kothrud Orthopedic Clinic. If pain lasts for many weeks despite home care, Dr Sunny Dole will discuss whether an injection suits you after examining your heel. A corticosteroid injection into the area can reduce pain for a period. It is not suitable for everyone, and it carries risks, such as weakening of the fascia or of the fat pad under the heel. Some people also hear about platelet-rich plasma (PRP) injections, which are still being studied for this condition.
Extracorporeal shockwave therapy is a separate option, which sends sound waves to the heel and aims to stimulate healing in long-standing pain. Your doctor will explain whether it is suitable for you and whether it is offered. Whichever treatment is discussed, Dr Sunny Dole will explain the benefits and risks before you decide.
When is surgery considered?
Surgery is considered only when pain persists for a long period despite a full course of non-surgical care, and when it limits daily life. Procedures aim to release tension in the fascia or to treat other problems at the heel. Your surgeon will explain the options, the recovery and the risks for your case. No surgeon can promise a particular result.
Recovery: what to expect
Recovery from plantar fasciitis is usually gradual. Many people notice that morning pain eases first, followed by less pain after standing. Improvement can take several weeks, and some people need several months, especially if the pain has been present for a long time. Keeping up the stretches and footwear changes during this time usually matters more than any single treatment.
Prevention
Increase walking, running or standing time gradually
Stretch your calves regularly, especially if you have a desk job or a standing job
Replace worn-out shoes and choose footwear with good support
Avoid walking barefoot on hard floors for long periods
Address early heel pain before it becomes persistent
Dr Sunny Dole at the Kothrud clinic for plantar fasciitis
If your heel pain is not settling, you can meet Dr Sunny Dole at Kothrud Orthopedic Clinic. Injections for plantar fasciitis are available at the clinic. Patients from Kothrud, Erandwane, Karve Nagar, Bavdhan, Sadashiv Peth and nearby areas are welcome, as are patients from Hinjewadi, Wakad and Pimpri-Chinchwad. A consultation for plantar fasciitis typically includes:
A review of your symptoms, your daily routine, your work and your footwear
A clinical examination of your heel, arch, ankle and calf
Advice on whether an X-ray or an ultrasound scan would help, and what it would show
A discussion of injection options, where suitable after examination
A personalised treatment plan, including stretches, activity changes, footwear advice and follow-up visits
A clear explanation of the options if your pain does not improve, including whether further treatment or a second opinion is appropriate
Dr Sunny Dole will go through the plan with you in plain language, so you know what to do at home and when to come back.
Kothrud Orthopedic Clinic
Office no 401, Success Square CHS, Karve Road, Opposite Karve Statue, Kothrud, Pune
Phone: 9272106008
Website: www.sunnydole.com
When to see an orthopedic doctor
See a doctor if heel pain lasts more than a few weeks, keeps coming back, or makes it hard to walk comfortably. Seek medical care promptly if heel pain follows an injury or a fall, or if the foot becomes swollen, hot, numb or unable to bear weight.
Frequently asked questions
Is plantar fasciitis the same as a heel spur?
No. A heel spur is a bony growth that can show on an X-ray. Plantar fasciitis is pain and irritation of the fascia. The two can occur together, but one does not always cause the other.
Will I need surgery?
Most people are treated without surgery. Surgery is considered only after a long course of non-surgical care has not helped.
Can I keep exercising?
Often yes, with changes. Swapping high-impact running for lower-impact activity such as cycling or swimming, while keeping up the stretches, can help. Your doctor will advise what suits you.
How long does it take to get better?
It varies. Some people improve within weeks, while others need several months, especially with long-standing pain.
Should I rely on painkillers?
Painkillers may ease symptoms for a short time, but they do not reduce the load on the fascia. Take any medicine only under medical advice.
This article is for general education. It is not medical advice and does not replace an examination by a doctor. Results vary.
Book a consultation: call 9272106008 or visit www.sunnydole.com
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