Waking up with sharp, stabbing heel pain is one of the hallmark signs of plantar fasciitis — an inflammation of the thick tissue band connecting the heel to the toes. The condition is among the most common causes of heel discomfort, particularly affecting runners, people who stand for long hours, and those who wear poorly supportive footwear. Consistent stretching and strengthening exercises can help ease pain and reduce the risk of future flare-ups.
In brief
- —Plantar fasciitis inflames the heel-to-toe tissue band
- —Seven at-home exercises can ease pain and prevent recurrence
- —Persistent pain after weeks of stretching warrants medical advice
What plantar fasciitis is and why mornings are the worst
The plantar fascia is a strong ligament that supports the arch of the foot. When it becomes irritated or overstressed — through strain, overuse, or tight surrounding muscles — it produces sharp, stabbing pain that is especially pronounced during the first steps of the morning or after extended periods of sitting.
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