Does Plantar Fasciitis Go Away on Its Own?

If you’ve dealt with the nagging pain of plantar fasciitis, you’re not alone. According to the American Academy of Family Physicians, plantar fasciitis is the most common cause of heel pain in adults.

Though this condition can be uncomfortable at best and temporarily debilitating at worst, the good news is that it can be managed conservatively in the vast majority of cases. Understanding the underlying causes and anatomy, along with your treatment options, is a critical first step in handling plantar fasciitis in a way that will work best for you.

What Is Plantar Fasciitis and Why Does It Develop?

The plantar fascia is a thick layer of connective tissue that originates on the medial calcaneal tubercle (the bony bump on the inside of the heel bone) and spreads across the bottom of the foot, eventually attaching around the metatarsal heads (the base of the toes). The medical suffix “itis” references inflammation in the body part or region it is associated with. Therefore, plantar fasciitis is simply inflammation of the connective tissue along the bottom of your foot.

The plantar fascia is like a rubber band, it stretches and recoils with each step. When you place weight on your foot, the plantar fascia lengthens, just as a rubber band stretches under tension. This stretching helps support your arch and absorb impact. As you lift your foot, the plantar fascia recoils, helping to propel you forward with a spring-like effect.

However, this tissue can easily become overworked, leading to inflammation and pain. Symptoms are most commonly felt near the heel, where the plantar fascia begins, but may also occur along the sole of the foot.

The cause of plantar fasciitis ultimately comes down to too much stress being placed on the tissue either acutely or chronically. This can be a result of repetitive stresses like walking, running, or standing for too long without proper buildup, foot structure such as pes cavus (high arch) or pes planus (flat feet), obesity, improper footwear, or through acute trauma to the plantar surface of the foot.

Can Plantar Fasciitis Heal on Its Own Without Intervention?

The plantar fascia is naturally resilient, designed to handle the impact of normal body weight. However, when plantar fasciitis develops due to lifestyle factors—like repetitive stress from running or high-impact activities, prolonged standing in improper footwear, underuse, or acute trauma—removing or limiting these contributing factors can sometimes allow the condition to resolve itself over time. That said, passive recovery alone may delay healing, as rest and targeted interventions can significantly speed up recovery.

Mild to moderate cases related to these factors typically heal in about 6 to 8 weeks, while severe cases may take 3 to 6 months.

For individuals with plantar fasciitis due to structural foot mechanics, such as flat feet or high arches, pain and inflammation are more likely to persist until corrective measures (like supportive footwear or orthotics) address these underlying issues.

In all cases, ignoring plantar fasciitis is generally not the most effective approach, as early intervention tailored to the cause can significantly reduce symptoms and the impact on daily activities.

The Role of Orthopedic Shoes for Managing Plantar Fasciitis

One of the most effective treatment options for people suffering from plantar fasciitis is the use of orthopedic shoes. These shoes utilize targeted design features to address both the causes and symptoms of the condition.

Orthopedic shoes designed for plantar fasciitis include the following features:

• Firm Arch Support: A firm arch support will help support the arch area by putting less strain on the plantar fascia. The firmness of the insole can vary. A structured, rigid insole or custom orthotics may be necessary for more severe cases.
• Cushioned Midsole: A shoe with a cushioned midsole can provide shock absorption and reduce impact on the heel and arch. Lightweight EVA foam materials in the midsole are a good option for exceptional cushioning.
• Firm Heel Counter: A firm and supportive heel counter helps stabilize the foot and prevents overpronation (excessive inward rolling of the foot) when walking.
• Deep Heel Cup: A deep heel cup cradles the heel and limits rearfoot movement to help put less strain on the plantar fascia.
• Removable Insoles: Having removable insoles allows you to replace them with custom orthotics, if needed, for additional support and comfort.
• Accommodative Toe Box: Choose a shoe that allows your toes to spread out naturally. If your toes are cramped, it can prevent your body weight from being spread out across the foot and inhibit optimal lower body biomechanics.

This combination of plantar fasciitis-specific features helps reduce inflammation for lasting relief and prevention, while also providing immediate symptom relief for better daily function.

Other Treatment Options for Plantar Fasciitis

Aside from wearing supportive footwear, there are other supplemental treatment options that should be performed during the healing process to shorten the recovery time and help relieve pain.

These options should be used in combination with orthopedic shoes and/or supportive insoles to reduce inflammation for pain relief and prevent future occurrences of this foot condition. Some of the most common treatments include:

Ice Rolling

Since plantar fasciitis is a condition with surface-level inflammation, this technique is a simple and effective place to start. A great way to ice while mobilizing the affected tissue is through ice rolling.

To do this, simply freeze a full plastic water bottle, place it on the ground, and roll it forward and backward over the full length of the plantar fascia (just in front of the heel to behind the toes) for 5-10 minutes. It is recommended to wear a sock during this technique as a layer of skin protection.

Foot Streches

Stretching the plantar fascia should be a done 2-3 times per day to relieve symptoms and reduce inflammation. The stretching technique involves gently pulling your toes towards you while seated and holding the stretch for 15-30 seconds. You can rest the affected foot over your opposite knee to make it easier to reach your toes. This technique directly stretches the plantar fascia to relieve tightness.

If you are not able to perform this technique, you can also do the Towel Stretch. This technique involves looping a towel around the ball of your foot (just behind the toes) and gently pull towards you. Hold this stretch for 15-30 seconds.

Remember to listen to your body and avoid overstretching. If stretching becomes too painful, stop and try again later. If the pain persists, consult with a podiatrist.

Strengthening

Strengthening exercises should be introduced after pain has decreased and as a progression from stretching techniques. Some common foot strengthening exercises include Towel Scrunches and Toe Marble Pick-ups. Both of these foot exercises essentially target the muscles that support the arch and help prevent and manage plantar fasciitis.

To perform the Towel Scrunch, simply place a towel on the floor and use your toes to scrunch it towards you. Do 10-15 repetitions per foot. For Toe Marble Pick-ups, place 10-15 marbles on the floor and use your toes to pick them up and place in a bowl.

Additional exercises like seated plantar stretch and foot doming are also effective; both of which are outlined in further detail in our article Effective Ways to Relieve Pain on the Bottom of Your Foot. Be sure to consult with your physician or physical therapist for more specific treatment exercises and stretches based on your individual contributing factors.

Activity Modification

Regardless of how or when your plantar fasciitis began, some form of activity modification will likely be necessary. For most, activity modifications will include immediate and short-term solutions, while for others, long-term measures may need to be put in place.

Some of the most common activity modifications that may be either short- or long-term include wearing appropriate footwear whenever you will be bearing weight through your feet (including in your own home), limiting standing and walking time throughout the day, avoiding rocky or uneven surfaces, and adjusting the pace and frequency of physical activity progressions (volume and intensity).

When to Seek Medical Attention for Plantar Fasciitis

It’s important to understand that plantar fasciitis often takes weeks or months to resolve, even when you are actively treating it. However, if your symptoms are worsening over time without a known cause, you are having difficulty bearing weight through the affected foot, you experience numbness, tingling, or shooting pains through the feet, or you are unable to see any improvement over at least 4 weeks of self-management, you should discuss it with your physician. Although rarely necessary, surgical measures may be appropriate for severe cases of plantar fasciitis.

About author:

Troy Hurst, PT, DPT, is a licensed physical therapist who received his Doctor of Physical Therapy degree from Carroll University in 2017. He specializes in the treatment of orthopedic and vestibular conditions, and has been a freelance medical writer since 2018.