Relaxing on the couch, you get up for a glass of water, only to feel a sharp pain in your heel.
You’re not alone. Often described as a ‘searing’, ‘burning’, or ‘stabbing’ pain, plantar fasciitis is a common foot problem that affects 1 in 10 people.
Heel pain can make everyday movement feel daunting, especially for older adults. At IntraCare, we help individuals 65+ stay active and independent by addressing common issues like plantar fasciitis with care and compassion.
What is plantar fasciitis?
Plantar fasciitis (pronounced plan-tur fash-ee-eye-tis) is frequently described as a stabbing or burning pain in the bottom of either one or both feet.
The pain may be most intense in or near the heel, or it can run the length of your sole. It is often especially painful first thing in the morning, or when taking the first few steps after a period of rest.
Why does plantar fasciitis happen?
Plantar fasciitis happens when the plantar fascia becomes inflamed, irritated, torn, or damaged.
The plantar fascia is a thick band of elastic tissue that starts right under the rounded heel bone, runs across the bottom of the foot, and ends just where the toes connect to the ball of the foot.
Somewhat like a bowstring, the plantar fascia joins the heel and foot tautly so that your foot curves into an arch.
When you walk or run, the plantar fascia stretches and contracts to absorb the impact from making contact with the ground, and distributes the force across the width of the foot.
Read more: 6 easy ways to walk 6,000 steps a day
How to know if you have plantar fasciitis
Plantar fasciitis symptoms include:
- A sharp stabbing or burning sensation in the bottom of the foot, especially near the heel.
- Heel feels tender when pressed or when walking.
- Swelling near the heel.
- A feeling of tightness in and/or around the arch of the foot.
- Pain in the arch.
- Feet hurt in the morning.
- Pain is intense when taking the first few steps after a period of rest.
- Pain lessens after walking a bit, but returns after standing or sitting for long.
- Feeling unstable or wobbly, as if your feet are about to give out.
- Walking on balls of feet to relieve pain in heels.
What causes plantar fasciitis
Plantar fasciitis affects older adults more because of the wear and tear our feet go through over time. Our cells also regenerate much more slowly, or stop renewing altogether. This means microtears in the tissue do not heal properly.
Other causes of plantar fasciitis
- Weight gain: Every extra pound of weight pushes down on your feet. This flattens the arch of the foot and overstretches the plantar fascia, leading to inflammation and pain.
- Bad footwear: Shoes that don’t fit well, lack arch support, wobble, have thin soles, and don’t hold feet securely in place, like flat sandals, very high heels, worn-out sneakers, and flip-flops.
- Chronic conditions: Health issues like diabetes or arthritis can impair blood circulation and slow down tissue repair, making it harder for damaged fascia to recover or heal.
- Dehydration: When you don’t drink enough water, your body starts pulling essential moisture from muscles, and from tissues like the plantar fascia. This makes it dry, brittle, less able to stretch, and likely to develop small tears.
Plantar fasciitis treatment
Most cases of plantar fasciitis may show improvement with a little effort and a few simple adjustments.
- Foot workouts: Gentle exercises for plantar fasciitis can relieve pressure and strengthen supporting muscles in your feet.
- Towel stretch: Sit down, loop a towel under your foot, and pull gently.
- Foot roll: Roll your foot over a frozen water bottle for 10 minutes.
- Marble pickup: Put 15-20 marbles or small stones on the floor. Use toes to pick them up.
- Footwear fixes: Changing or updating your footwear may help ease pressure and pain in your feet.
- Use orthotic shoe inserts to support your arches.
- Shop for shoes in the late afternoon or early evening. This gives your feet plenty of time to naturally swell so you can get the most accurate, well-fitting size.
- Choose shoes with thick soles and good cushioning under the heel.
- Around the house, wear padded slippers with proper arch support even if you have carpeting, and especially if you have hardwood or tiled floors.
- Talk to your IntraCare provider about custom orthotics.
- Ask about Medicare-covered podiatry services.
- Manage weight: Eat a nutritious and well-balanced diet and get regular exercise. A good doctor will help you create diet and exercise plans tailored to your unique circumstances.
- Stay hydrated: Make sure to drink plenty of liquids so that your body has all the water it needs.
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Medicare benefits
If you have diabetes or another chronic condition, you may be eligible for footcare assistance that includes podiatric care, medical-grade shoe inserts, and custom orthotics. Check your Original Medicare or Medicare Advantage plans for details.
You can also call our Patient Relations Team at 800-941-1106 to have a no-cost, no-obligation Medicare Benefits review.
Talk to a doctor
Let your doctor know if:
- The pain in your feet lasts more than two weeks.
- You experience burning, tingling, or numbness, as these are signs of nerve damage.
- Heel pain makes walking difficult.
- You’ve had previous falls due to foot pain.
Your doctor may examine your feet and test your walking patterns, and may also prescribe imaging tests like X-rays or ultrasound to rule out other causes of pain.
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Possible complications if plantar fasciitis is left untreated
Left untreated, foot pain can affect your mobility and increase your fall risk. Ignoring the pain of plantar fasciitis, or thinking it will go away on its own, may result in:
- Chronic heel pain: Microtears in the plantar fascia will build up, the plantar fascia won’t get a chance to properly heal, and eventually the tissue fibers may break down irreparably.
- Altered gait: You will subconsciously choose walking positions and movements that hurt the least. You might start taking shorter strides, avoid putting weight on the heel, roll feet inward or outward to take pressure off the arches, or start favoring one foot over the other.
These adjustments will change the way your body holds itself, and may lead to muscle imbalances, pain in the knee, hip, or back, and higher risk of falling down.
- Heel spurs: In some cases, your body responds to the stress of plantar fasciitis by depositing calcium on the heel bone to build extra bone tissue. Heel spurs can add to the discomfort, leading to chronic pain.
Frequently Asked Questions about plantar fasciitis
- What does plantar fasciitis feel like?
Plantar fasciitis is usually described as a sharp, burning ache or stabbing pain in the heel, especially when taking your first steps in the morning or after a period of rest. The pain often eases with movement, but can return after standing or sitting.
- How long does plantar fasciitis last?
With early treatment, it may be possible to cure plantar fasciitis in one week. If plantar fasciitis stretches on for a longer period, it may take a few years for the pain to completely go away.
- Can plantar fasciitis cause ankle pain?
Yes. This usually happens when you change the way you walk to accommodate the pain and pressure on your heel. Your ankle may now be taking on much more strain, or the pressure could be transferred to the knee, hip, or lower back.
- What kind of doctor treats plantar fasciitis?
Initially, your primary care physician will evaluate the situation, and either create the treatment plan themselves, or refer you to a podiatrist.
- What shoes are best for plantar fasciitis?
Choose shoes with thick soles, strong arch support, and soft cushioning in the heel. Orthotic inserts or padded house slippers can help reduce pain and support your feet during recovery.
- Does Medicare cover treatment for plantar fasciitis?
Medicare may cover foot care for people with certain chronic conditions like diabetes. Coverage can include doctor visits, orthotics, or special footwear. Check your plan or call IntraCare’s Patient Relations Team at 800-941-1106 if you would like to be connected with a broker we trust to review your benefits.
How IntraCare can help
At IntraCare Health Centers, we provide whole-person healthcare designed specifically for older adults, putting your physical, emotional, and cognitive well-being first.
Our doctors don’t just treat problems; they help prevent them with early diagnoses, regular check-ups, medication reviews, and lifestyle support to keep you healthy and independent.
We proudly help seniors in Texas and Arizona enrolled in Original Medicare (Parts A and B) or Medicare Advantage (Part C) plans stay strong, active, and in control of your health.
Find the right doctor near you
Foot health plays a big role in staying mobile, active, and confident as you age. IntraCare is here to support you every step of the way with podiatric care and orthotic services.
Browse our provider directory to connect with top-rated primary care physicians, internists, and family medicine doctors. Learn more about our services, from chronic disease management and wellness programs to Medicare guidance and ongoing care.
Making an appointment is easy
Click here to schedule a check-up, a Medicare Annual Wellness Visit, or just a ‘get to know you’ meeting with your nearest IntraCare provider today, and take the sure step towards better health.
Final thoughts
Plantar fasciitis in senior adults is painful, but treatable.
Whether you’re walking through a park in Dallas or relaxing in your Tucson backyard, heel pain shouldn’t slow you down.
By recognizing the symptoms early, using stretches and support, and seeking care when needed, you can relieve the pain of plantar fasciitis and continue to stay active, confident, and independent.