The Pain That Comes With Every Sunrise

-


Introduction

Think about this.

Do you wake up every morning with pains on either of your two heels? Or pain on either of your two heels after walking for standing for a while. Is this a one off occurrence or a recurring pain? If it is a recurring pain, then there is a possibility you are dealing with one of the most common causes of heel pain – plantar fascitis. 


What Should You Know About Plantar Fascitis?

Plantar fasciitis simply means there is an inflammation (swelling and tenderness) of the plantar fascia – a strong band of tissue that runs from your heel to your toes. This tissue works like a shock absorber and plays a vital role in supporting the arch of your foot. When the plantar fascia is overloaded or strained repeatedly, tiny tears can develop; and over time, these tears trigger irritation and inflammation, leading to intense heel pain.


How Can You Recognize It? One of the most common signs is a stabbing pain in the heel when you take your first steps in the morning. The pain may ease as you move around, only to return later in the day, especially after:

  • Standing for long periods

  • Walking long distances

  • Getting up after sitting or resting

If these symptoms sound familiar, there’s a good chance you may be dealing with plantar fasciitis. But the good news – it is very manageable. With the right combination of physiotherapy, targeted exercises, supportive footwear, and gradual lifestyle changes, most people make a full recovery and return to pain-free movement.


How Can You Manage It?

Managing plantar fasciitis does not have to feel overwhelming. With a few consistent changes, most people find significant relief and eventually return to pain-free movement. Here is what works:

  • Rest and Modify Activities 

Give your heel time to recover by reducing activities that overload (stress) it, such as long-distance running or prolonged standing. Instead, switch to lower-impact exercises like swimming, or cycling until symptoms improve.

  • Pain Relief Management 

Apply an ice pack to the affected heel for 10–15 minutes, especially after activity. This helps reduce both pain and swelling.

  • Supportive Footwear

Invest in shoes with good arch support and cushioning. Supportive footwear reduces strain on the plantar fascia and promotes healing.

  • Lifestyle Changes

Maintain a healthy weight to reduce stress on the plantar fascia [Check out this post], and increase training loads gradually rather than making sudden jumps in intensity or distance [Check out this post]. 


Final Thoughts

Plantar fasciitis may be one of the most common causes of heel pain, but it doesn’t have to take control of your life. With early attention, the right mix of rest, supportive footwear, targeted exercises, and physiotherapy, most people recover fully and return to the activities they love. The key is consistency – don’t ignore those first warning signs of heel pain, and don’t push through discomfort hoping it will go away on its own. Small, steady changes to how you move, train, and care for your feet can make all the difference. If you’re dealing with persistent heel pain, remember: recovery is possible, and with the right guidance, you can step forward into pain-free living. 

You can also contact us at +2348126973878 for a one-on-one consultation service. 


More Posts You'll Love:

📌 [Have You Ever Checked Your Foot?]

📌 [The Truth About Swelling]

📌 [Why Some People Fall For No Reason]

Comments

Post a Comment

Popular posts from this blog

Hot vs. Cold Therapy: The Ultimate Showdown!

-
Image
Truth be told, there has been an ongoing debate for centuries—which is better for pain and injury recovery: cold therapy or hot therapy? And today, it’s time to demystify it once and for all! Although we began last week with " The Arthritis and Its Physiotherapist "—and yes, we’ll continue exploring that topic—understanding this battle and knowing who the real winner is will help you manage your body better. So, sit back, relax, and let’s finally uncover the truth! Let’s Get Creative for a Moment… Take a nostalgic walk back to childhood. Who remembers those moments when, as kids, we fell, hit our heads, or bumped our knees—only to end up with a swollen lump on our foreheads? (Take a smile if you were one of the ‘forehead bumpers’!) What happened next? Your mother or guardian rushed in, cradled you in their lap, and out came that small, red-labeled hot balm bottle—whether it was Robb, Aboliki, or another strong-smelling ointment. Or she could even dab that place with something...
Read more

An Unwanted Guest After Exercises

-
Image
Exercise is supposed to be the ultimate stress reliever, right? The thing that makes you feel invincible, like you can take on the world. For fitness enthusiasts, it’s pure joy—a dose of happy hormones and the thrill of progress. But for the rest of us mere mortals? Exercise can sometimes leave us feeling like we’ve been hit by a truck. Why? Because you wake up the next day and—surprise!—you’re sore all over. Your arms feel like noodles, your legs are protesting every movement, and even lifting your morning coffee feels like a workout. Sound familiar? Welcome to the not-so-glamorous world of Delayed Onset Muscle Soreness (DOMS). Delayed Onset Muscle Soreness: The Silent Saboteur of New Year Resolutions Just like the name says, Delayed Onset Muscle Soreness (DOMS) is that delayed soreness that creeps in after rest—usually after putting your muscles through more work than they’re used to. It doesn’t hit right away. No, DOMS is sneakier than that. It waits a day or two before announcing i...
Read more

Understanding Paresthesia: Causes and When to Worry

-
Image
Introduction Have you ever been in a situation where suddenly you realise you can't feel your fingers or toes or a part of your body? They’re numb, like a thousand tiny pins are attacking you all at once. Your hand feels heavy, strange, almost detached. For some, this is the moment wild thoughts kick in: Maybe it’s spiritual warfare. Maybe arrows have been fired by unseen enemies. But take a deep breath—it’s okay. You’re not cursed. You’ve just experienced a harmless (and common) phenomenon known as paresthesia. Most of us have felt it at least once in our lives. So sit back, relax, and let’s dig a little deeper. What is Paresthesia? As described earlier, that weird, tingly numbness in a body part isn’t a sign of doom. Paresthesia simply means that part of your body isn't getting enough blood supply or a nerve has been irritated—so the area feels like it's "asleep."  Our bodies rely on steady blood flow and unobstructed nerve signals to function properly. When tha...
Read more