What is Plantar Fasciitis?

It is best to think of plantar fasciitis as a form of tendinitis on the bottom of the foot.

It is overuse of the “tendon” that connects the heel to the front of the foot.

As the arch flattens (gets lower), the fascia is over stretched.

The iliotibial band is another region of the body that has a fascia.

Pain can be felt in the heel or the arch.

Pain is usually over pulling of scarred areas that have been strained. 

How can I treat plantar fasciitis pain at home?

Just follow my home plantar fascia treatment guide. 

The videos are very educational.

If plantar fasciitis symptoms are not resolving, please follow up with your nearest Podiatrist.

Stretching and support of the fascia are key!

Using the massage roller is easier on you hand when stretching.

plantar fascia roller for foot, recover, repair and rejuvenate

Click to purchase on Amazon. Best to be used with my described stretch.


Best Plantar Fasciitis Products

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Superfeet (Pink) – Low Arch Height

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What is Plantar Fasciitis

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Alleviate Night Time Foot and Heel Pain

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Alleviate Foot Massager

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Massage Foot and Heel Pain

How long does plantar fasciitis take to go away?

You should notice a 50% reduction in symptoms within the first two weeks of starting my treatment method for plantar fasciitis.

Full resolution of plantar fasciitis can take 2-4 months.

If you have pain with first steps out of bed, when getting out of the car or when stepping down after a period or rest, you should expect to notice instant results after properly stretching the fascia.

Stretching is that important. 

What is the main cause of plantar fasciitis?

The main cause of pain is overuse or a strain of the fascia.

Too much standing or walking in shoes that are not supportive.

Being bare foot or in sandals for long periods of time.

New hard flooring at home.

Weight gain.

Can plantar fasciitis go away on its own?

Yes. It can take several months or years without any treatment.

This means you will be in pain for that period of time.

Do not wait to start treatment. The faster you start stretching and supporting the fascia, the faster symptoms resolve. 

What is the best treatment for plantar fasciitis?

To treat plantar fasciitis you must support the arch and stretch.

The two must happen together.

Support with a good orthotic and a stability shoes.

Stretching videos are at the bottom of the page. Stretching technique is key.

What is a good orthotic, arch support?

A great over the counter arch support is SuperFeet.

The green color is most supportive. If it hurts your arch, try blue or berry color. Try the green one first.

Buy based on your shoe size.

Link to the Superfeet is at the top of the page. 

Is stretching the achilles tendon important?

The most important stretch is the one that directly stretches the plantar fascia. 

Stretching the achilles will also help speed up recovery. 

A tight achilles tendon will make the plantar fasciitis worse.

You can find achilles tendon stretches in the video section.

How do I stretch the achilles tendon?

Stretching with a Night Splint is super easy.

You can wear it at night or behind a desk.

It is not meant to walk with.

Do not worry if you only wear it for an hour at night, they are not very comfortable.

Using an achilles stretch assisted device can also relieve symptoms.

A runners stretch is another great option. 

What is the most important stretch?

Localized stretching on the plantar fascia using a roller or your hand is way better.

Be sure to point your toes up in the air when stretching the fascia.

Same when rolling on the ground, point those toes up.

A stretching video is found at the bottom of the page.

What else is used to treat plantar fasciitis?


Custom orthotics

Physical Therapy


What do I do if pain continues?

If pain continues, be sure to see your local Podiatrist.

To make an appointment in our office, please call (949) 651-1202

We are located in Orange, Huntington Beach, Irvine and Newport Beach, California.

Dr. Kolodenker treats plantar fasciitis, heel pain in Irvine, California.

Contact our office for more details. 







Last Updated 02-07-2023