You know the pain well. As you rise from bed every morning, you place your feet on the floor, only to be greeted with a sharp, stabbing sensation in your heel. It's like a jolt that reminds you that the pain isn't gone yet. After walking around for a few minutes, the discomfort may ease. Still, it always comes back when you've been on your feet too long, especially after resting or sleeping. This is a daily struggle for those living with plantar fasciitis – a condition that affects your ability to walk comfortably and can take a toll on your overall quality of life.
What is Plantar Fasciitis?
Plantar fasciitis occurs when a thick connective tissue running from your heel to your toes along the bottom of your foot (plantar fascia) becomes irritated and inflamed. The plantar fascia supports the foot's arch and is essential for proper foot movement and support while walking. Excessive strain or overstretching can cause tiny tears in the fascia, triggering inflammation and discomfort, particularly in the heel.
While plantar fasciitis is frequently seen in physically active individuals, it can affect anyone. Symptoms tend to worsen in the morning when the tissue tightens during sleep, causing significant discomfort with the day's first steps.
Who Gets Plantar Fasciitis?
If you’ve ever felt a sharp, stabbing pain in your heel when you step out of bed in the morning, you may be dealing with plantar fasciitis—one of the most common causes of heel pain. This condition affects millions of people each year, but it’s not random. Certain groups are more likely to develop it based on lifestyle, footwear choices, and physical activity.
1. Runners and Athletes
People who run regularly or participate in high-impact sports are among the most common groups to experience plantar fasciitis symptoms. Repetitive motion, especially without proper stretching or supportive footwear, can cause microtears in the plantar fascia. Increasing mileage too quickly, running on hard surfaces, or using worn-out shoes can all contribute to heel pain in runners.
2. People Who Stand All Day
Working a job that keeps you on your feet for hours at a time can put you more at risk for developing plantar fasciitis. Teachers, nurses, warehouse workers, and retail staff often experience chronic foot and heel pain due to the constant pressure on their feet—especially if they’re standing on hard surfaces like concrete or not wearing cushioned shoes.
3. Those with Excess Body Weight
Carrying extra weight puts more pressure on your feet and heels, making it harder for your plantar fascia to do its job. This is especially true during long periods of walking or standing. Losing even a modest amount of weight can often reduce pain and prevent further damage.
4. People with Foot Structure or Gait Issues
Your natural foot shape or the way you walk could be behind your chronic heel pain. People with flat feet, high arches, or those who overpronate (roll their feet inward too much) often experience more strain on the plantar fascia, leading to irritation and inflammation. Tight calf muscles or a limited range of motion in your Achilles tendon can also increase your risk.
5. Adults Between Ages 40–60
Unfortunately, age is another common factor. Middle-aged adults are more likely to develop plantar fasciitis due to natural wear and tear. The connective tissue in our bodies loses elasticity as we age, making us more prone to injury from overuse or poor support.
6. People Who Wear Unsupportive Shoes
Let’s talk about your footwear! Flip-flops, ballet flats, high heels, and worn-out sneakers all share the same issue, they offer little to no arch support. Wearing these types of shoes regularly can increase your risk of developing plantar fasciitis, especially if you're walking long distances or spending hours on your feet.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
The symptoms of plantar fasciitis can vary in intensity but generally include:
Heel pain – The most common symptom is a sharp pain, often felt in the center or at the bottom of the heel. It can feel like a stabbing sensation, making walking difficult, especially after resting.
Pain after rest – The pain is typically more severe after long periods of sitting or lying down, such as when you first get out of bed or after long periods of inactivity.
Swelling: Mild swelling may occur at the bottom of the heel, especially after standing for extended periods.
Pain with prolonged standing or walking may decrease as you walk. Still, after prolonged periods of standing or after physical activity, the pain can return and become more intense.
Stiffness – After sitting or lying down for a long time, the bottom of the foot can feel stiff, making it difficult to take the first few steps of the day.
Causes of Plantar Fasciitis
Several contributing factors can lead to plantar fasciitis. Understanding these causes of plantar fasciitis can help prevent the condition or reduce the risk of recurrence:
Overuse and repetitive stress
Plantar fasciitis is often caused by repetitive activity that stresses the plantar fascia. High-impact activities like running or jumping can overstrain this tissue, especially if done incorrectly or without proper footwear.
Improper footwear
Shoes that lack adequate arch support, cushioning or are worn-out can exacerbate heel pressure. High heels, flip-flops, or shoes with flat soles may contribute to this strain.
Foot structure abnormalities
People with flat feet, high arches, or abnormal gait patterns may place excessive stress on the plantar fascia. The added strain causes the tissue to become overstretched, leading to inflammation and pain.
Obesity or excess weight
Extra weight puts additional pressure on the feet, making them more susceptible to injury and strain. Over time, this additional weight can cause microtears in the plantar fascia, leading to plantar fasciitis.
Tight calf muscles or Achilles
Having tightness in the calves or Achilles tendon can affect how pressure distributes across your feet. This adds stress to the plantar fascia, increasing the likelihood of inflammation and discomfort.
Aging
As you age, the plantar fascia loses some elasticity and shock-absorbing properties. This makes the tissue more prone to tears and inflammation, leading to plantar fasciitis, especially in people over 40.
When to See an Orthopedic Specialist For Plantar Fasciitis
You can usually manage plantar fasciitis with at-home treatments. Still, sometimes, certain situations warrant a visit to an orthopedic specialist.
Signs to see an orthopaedic specialist for plantar fasciitis:
Persistent pain – If your plantar fasciitis pain lasts more than a few weeks despite your self-care efforts, it's time to seek professional help. Chronic pain could mean the inflammation has not subsided and may require more aggressive treatment.
Difficulty walking – If the pain interferes with your ability to walk or complete daily tasks, seeking care from an orthopedic specialist is essential.
No improvement with over-the-counter treatments – If over-the-counter pain relievers or home remedies like ice and stretching haven't brought any relief, you might need more specialized care to resolve the issue.
Swelling and bruising – If you experience swelling, bruising, or warmth around the heel, it could signal more than just plantar fasciitis. An orthopedic specialist will perform diagnostic tests to ensure no other underlying injury.
Nerve damage symptoms – If you experience numbness, tingling, or weakness in your foot, this could be a sign of nerve involvement, which requires immediate attention.
How to Treat Plantar Fasciitis at Home
Here are several strategies you can use at home to help relieve the pain and inflammation associated with plantar fasciitis:
Rest and avoid high-impact activities
Giving your foot time to heal is essential. Avoid activities that involve running, jumping, or standing for long periods, as these can further irritate the plantar fascia.
Ice therapy
Applying an ice pack to your heel for 15-20 minutes several times throughout the day can help reduce inflammation and pain.
OTC anti-inflammatory medications
Medications like ibuprofen or naproxen can reduce inflammation and relieve pain. Be sure to follow the recommended dosage and consult a doctor if needed.
Stretching exercises
Stretching your calf muscles, Achilles tendon, and the plantar fascia can help alleviate your pain and prevent stiffness. Simple exercises like towel stretches or calf stretches can improve your flexibility and reduce the strain on your foot.
Foot supports
Wearing supportive shoes with proper arch support and cushioning can reduce pressure on your plantar fascia. Orthotic insoles may also help distribute pressure more evenly across your foot.
Night splints
Wearing night splints can help maintain a light stretch of the plantar fascia while you sleep. This helps prevent the fascia from tightening during the night and reduces morning pain.
How to Prevent Plantar Fasciitis
Preventing plantar fasciitis is possible but it involves making adjustments to your daily habits and lifestyle.
How to prevent plantar fasciitis:
Wear proper footwear – Select footwear that provides the right arch support, cushioning, and stability for your heels. Avoid walking barefoot on hard surfaces and limit prolonged use of high heels to reduce strain on your feet.
Regular Stretching – Regularly stretch your calves, Achilles tendons, and feet to improve flexibility and reduce the risk of strain on the plantar fascia.
Maintain a healthy weight – Keeping your weight within a healthy range will help to reduce the strain on your feet, decreasing your chances of developing plantar fasciitis.
Take breaksto rest – If you stand or walk for long periods, take breaks to rest your feet and alleviate pressure. If you can't take breaks, alternating between sitting and standing can also help prevent overuse.
Strengthen your feet and lower legs – Exercises that strengthen your calf muscles, foot muscles, and ankle stabilizers can help prevent plantar fasciitis by improving foot mechanics and reducing excessive strain.
Exercises to Help Release and Heal Plantar Fasciitis
Here are some targeted exercises to help with plantar fasciitis:
Towel Stretch – Sitting on the floor with your legs stretched out in front of you, wrap a towel around the ball of your foot. Gently pull your foot toward you, feeling a stretch along the bottom of your foot and the back of your leg.
Calf Stretch – Stand arm's length facing a wall and step back with one leg. Keep your back leg straight and your heel planted on the ground. Place your hands on the wall at the height of your shoulders and lean forward, stretching your calf and Achilles tendon of your back leg.
Foot Roll – To help massage the plantar fascia and relieve built-up tension, you can use a tennis ball or similar ball under the arch of your foot. Once you place it, slowly roll it back and forth.
Toe Stretch – While sitting with your legs extended, reach for your toes and gently pull them toward your body. This stretch helps loosen the plantar fascia and should be held for 15-30 seconds before repeating.
Heel Raises – Stand with the balls of your feet on the edge of a step. Slowly lift yourself onto your toes, then lower your heels past the level of the step to stretch your calves and the bottom of your feet.
Whether you're a runner, a retail worker, or someone who loves their flip-flops a little too much, plantar fasciitis can sneak up on you. Knowing your risk factors is half the battle. With the right footwear, regular stretching, and paying attention to heel pain symptoms, you can take steps (literally!) to protect your feet.
Plantar fasciitis doesn't have to be a permanent issue. You can effectively manage and treat this painful condition with proper care, early intervention, and lifestyle adjustments. If your at-home treatments aren't bringing you relief or if your symptoms are worsening, Princeton Orthopaedic Associates is here to help. Our team of specialists can provide targeted therapies, advanced treatments, and personalized care to help you get back on your feet and live pain-free.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Could Your Neck Pain Be a Pinched Nerve in the Neck?
You wake up with a stiff neck, thinking you just slept in an odd position. But as the day goes on, the pain doesn't go away. Instead, it radiates down your shoulder and into your arm. Simple tasks like turning your head, reaching for your phone, or even sitting at your desk become uncomfortable. You think, maybe you just slept weird and it will feel better tomorrow, except the pain doesn't improve, it continues for days, even weeks. This is what living with a pinched nerve in the neck can feel like—persistent discomfort that affects your daily life.
What is a Pinched Nerve in the Neck?
A pinched nerve in the neck, also known as cervical radiculopathy, occurs when excessive pressure is applied to a nerve root in the cervical spine (neck area). This pressure can come from surrounding structures such as bones, cartilage, muscles, tendons, or swollen tissues, leading to nerve irritation or compression. This compression disrupts the nerve's normal function and can lead to pain, tingling, weakness, or numbness in your neck.
Symptoms of a Pinched Nerve in the Neck
The symptoms you experience from a pinched nerve in the neck can vary from person to person, but generally speaking, the most common symptoms often involve a discomfort that radiates beyond your neck. You may experience a sharp or burning pain that extends into the shoulder, arm, or even down to the fingers, sometimes worsening with certain movements or prolonged positions. With the pain, there may be an unusual tingling or buzzing sensation, almost like the affected area has "fallen asleep," which can become persistent or intermittent. You may also notice weakness in their grip or find it harder to perform tasks requiring fine motor skills, as the nerve's ability to send signals to the muscles is compromised. In more severe cases, prolonged compression can lead to a feeling of numbness or loss of sensation in certain areas, making it difficult to tell if you're touching something or feeling temperature changes properly.
Symptoms of a pinched nerve in the neck:
Pain in your neck: Sharp, aching, or burning pain localized in the neck area.
Radiating pain or discomfort extending from your neck to your shoulder, arm, or even fingers.
Limited range of motion – Difficulty turning your head or tilting your neck without pain.
Numbness or tingling: A sensation of reduced or lost feeling in the affected area, sometimes accompanied by a "pins and needles" or prickling feeling.
Muscle weakness – Difficulty lifting objects or performing everyday tasks due to weakened muscles.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
The causes of a pinched nerve in the neck can vary from person to person, but generally speaking, they stem from excessive pressure or irritation affecting the nerves in your spine in the neck. In many cases, age-related changes in the spine, such as degenerating discs or bone spurs, gradually narrow the space where nerves exit, leading to compression. Injuries, like sudden whiplash from a car accident or repetitive strain from poor posture, can also cause misalignments or inflammation that presses on the nerve. For some people, long hours spent looking down at a phone or sitting at a desk with improper ergonomics contribute to chronic strain, gradually leading to nerve irritation. Inflammatory conditions, like arthritis, or acute issues, such as a herniated disc leaking fluid onto nearby nerves, can also increase pressure, intensifying symptoms over time.
Causes of a pinched nerve in the neck:
Poor posture – Slouching or looking down at screens for long periods strains your neck.
Herniated disc – When the soft inner material of a spinal disc pushes through its outer layer. When doing so, it can create pressure on nearby nerves, leading to pain and discomfort.
Bone spurs – Overgrowth of bone in your spine can narrow the spaces where nerves travel.
Arthritis – Inflammation and degeneration of joints can lead to nerve compression.
Injury – Sudden impacts from accidents or sports can lead to nerve irritation.
Repetitive motions – Constant strain from work or activities like texting or carrying heavy bags can contribute.
When to Seek Care from an Orthopedic Spine Specialist
Pain persists for several weeks despite home treatments.
Weakness in your arms or hands affects daily tasks.
Loss of coordination or balance signals nerve damage beyond just discomfort.
Symptoms worsen over time, even with rest and self-care.
Loss of bowel or bladder control can sometimes happen and may indicate a more serious spinal condition requiring immediate attention.
How to Treat a Pinched Nerve in the Neck at Home
A pinched nerve can cause discomfort ranging from mild tingling to sharp, radiating pain that disrupts daily life. Whether it’s in your neck, back, or another area, this condition occurs when surrounding tissues—such as muscles, tendons, or bones—put excess pressure on a nerve. While severe cases may require medical attention, many pinched nerves can be relieved at home with simple, effective treatments.
From gentle stretches and posture adjustments to anti-inflammatory remedies and nerve-soothing techniques, here’s how you can ease pain and support your body’s natural healing process:
Rest and avoid aggravating movements – Rest is always important when it comes to home treatment. Try to minimize activities that strain your neck. Continued stress can worsen your inflammation and lengthen the time it takes for you to heal. Resting allows the affected nerve to recover without further irritation.
Apply heat or ice – Applying an ice pack to your neck within the first 48 hours of injury can help reduce swelling and numb pain. After the initial inflammation subsides, switching to a heating pad or warm compress can help improve blood circulation and relax tense muscles around the nerve.
Use over-the-counter pain relievers – Medications such as ibuprofen or naproxen can help alleviate pain and reduce inflammation, making it easier to perform daily tasks while healing.
Adjust your sleeping position – Sleeping with a supportive pillow, one that keeps your neck aligned with your spine, can relieve pressure on your pinched nerve. Sleeping on your back or side rather than your stomach is also beneficial to avoid excessive neck strain.
Gentle stretching – Performing slow and controlled neck stretches can help release the pinched nerve and improve mobility. Simple exercises such as chin tucks, neck tilts, and shoulder rolls can gradually reduce tension and enhance flexibility.
Maintain good posture – Practicing proper posture while sitting, standing, and using electronic devices can prevent further nerve compression. Keeping your shoulders back and your head aligned with your spine can significantly reduce neck strain.
Massage therapy – Massaging your neck and shoulder muscles can help improve circulation, reduce muscle tension, and promote relaxation.
Meet Our Orthopaedic Spine Specialists
How to Prevent a Pinched Nerve in the Neck
Preventing a pinched nerve in the neck starts with maintaining good posture, keeping muscles strong and flexible, and avoiding repetitive strain. Poor posture, prolonged screen time, and sleeping in awkward positions can all contribute to nerve compression, leading to pain, stiffness, and discomfort. By making small adjustments—such as improving ergonomics, incorporating regular stretching, and strengthening the neck and shoulders—you can reduce the risk of nerve irritation and keep your neck healthy and pain-free.
Here’s how to take proactive steps to prevent a pinched nerve before it starts.
Practice good posture – Keeping your head aligned with your spine reduces unnecessary strain on your neck. When working at a desk, ensure your monitor is at eye level, and your shoulders remain relaxed.
Take breaks from screens – Looking down at your phone or computer screen for long periods stresses your cervical spine. Taking frequent breaks, using a stand for devices, and adjusting screen height can help minimize the risk of nerve compression.
Strengthen your neck and shoulder muscles – Strengthening exercises such as chin tucks, shoulder blade squeezes, and resistance training can provide better support for your neck, reducing the likelihood of nerves becoming pinched.
Use proper ergonomics – Adjusting your workstation to include a supportive chair, a desk at the correct height, and a keyboard to encourage natural wrist alignment can prevent awkward neck positions contributing to nerve compression.
Avoid carrying heavy bags on one side – Carrying a heavy purse, backpack, or briefcase on one shoulder creates an imbalance that strains your neck muscles. Opt for a backpack with even weight distribution or frequently switch sides to help reduce stress on your cervical spine.
Sleep with proper support – Choosing a pillow that maintains the natural alignment of your neck and adopting a sleep position that keeps your spine in a neutral posture can help reduce strain and prevent excessive pressure on cervical nerves.
Maintain an active lifestyle – Regular exercise promotes flexibility, strengthens muscles, and improves overall spinal health, reducing the risk of nerve compression over time.
Exercises to Help Release and Heal a Pinched Nerve
When dealing with a pinched nerve, gentle movement and stretching can help alleviate pressure, improve mobility, and promote healing.
Below is a more detailed explanation of how to perform each exercise effectively:
1. Chin Tucks
Purpose: Strengthens the deep neck flexors, improves posture, and reduces strain on the cervical spine.
How to Do It:
Sit or stand with your spine straight.
Gently pull your chin straight back (as if making a double chin), keeping your head level.
Hold for 5-10 seconds, then relax.
Repeat 8-10 times.
Tip: Avoid tilting your head up or down—think of sliding your head straight back.
2. Neck Side Bends (Lateral Flexion Stretch)
Purpose: Stretches the muscles along the sides of your neck to reduce tension.
How to Do It:
Sit or stand with your shoulders relaxed.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 15-30 seconds, feeling the stretch along the opposite side of your neck.
Switch sides and repeat 3-5 times per side.
Tip: Keep your shoulders down and relaxed to get the full benefit of the stretch.
3. Neck Rotations
Purpose: Increases flexibility and reduces stiffness in the neck.
How to Do It:
Sit or stand with a straight back.
Slowly turn your head to the right, trying to look over your shoulder.
Hold for 5-10 seconds, then return to the center.
Repeat on the left side.
Do this 5-8 times on each side.
Tip: Move slowly and avoid forcing the stretch. If you feel pain, stop immediately.
4. Shoulder Rolls
Purpose: Relieves tension in the shoulders and neck, improving blood flow.
How to Do It:
Sit or stand with your arms relaxed at your sides.
Roll your shoulders forward in a circular motion 10 times.
Reverse the motion and roll them backward 10 times.
Tip: Perform this exercise slowly and deliberately, focusing on releasing tension in your upper back and neck.
5. Upper Trapezius Stretch
Purpose: Helps release tightness in the upper shoulders and neck, which can contribute to nerve compression.
How to Do It:
Sit or stand with a straight posture.
Tilt your head toward one shoulder.
Use your hand on the same side to apply light pressure, gently deepening the stretch.
Hold for 15-30 seconds, then switch sides.
Repeat 3-5 times per side.
Tip: Keep your opposite shoulder relaxed and down to maximize the stretch.
Final Tips:
Perform these exercises gently—never force a stretch.
Consistency is key; do them daily for best results.
If you experience sharp pain or worsening symptoms, stop immediately and consult a healthcare provider.
A pinched nerve in your neck can make daily activities difficult, but you don't have to live with chronic pain. You can find relief and restore normal function with proper care, treatment, and lifestyle adjustments. Our spine specialists here at Princeton Orthopaedics Associates are here to help if your symptoms persist or worsen. Reach out today for expert care and personalized treatment options to get you back to living pain-free.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
