Each year, approximately two million patients in the United States are treated for an irritating heel pain caused by a condition with a difficult-to-pronounce name. Plantar fasciitis (pronounced PLAN-taar-fa-shee-AY-tus) is an inflammation of the plantar fascia—a thick band of tissue at the bottom of the foot—which connects your heel bone to your toes and helps support your arch.

This very common condition is the most frequent cause of heel pain and can affect just about anyone, though it’s pretty rare among kids. If left untreated, the pain can last for weeks, months, or even years.

Meghan Kelly, MD, Assistant Professor of Orthopedics at the Icahn School of Medicine at Mount Sinai, explains why we experience this condition and when you should see a doctor.

What does it feel like to have plantar fasciitis?

You will probably feel pain in your heel, though it may also spread to your arch and along the bottom of your foot, all the way across to where your toes begin. Sometimes you’ll experience a slow burn, sometimes it really fires up. It’s usually most tender on the inside of the heel.

The pain usually starts first thing in the morning. You get out of bed, put your foot on the floor, and you feel pain on the bottom of the foot when you try to put your heel down. You may find you want to tiptoe around a little bit until things start to settle. Once your plantar fascia stretches out, it becomes more tolerable to walk on your whole foot.

Plantar fasciitis pain usually comes and goes throughout the day. It might feel better after walking a bit, then painful again if you’ve been sitting then stand up to walk, or if you’ve been on your feet for an extended period. That’s the unusual part about plantar fasciitis. While other conditions, like arthritis and Achilles tendonitis, get progressively worse throughout the day, the pain with plantar fasciitis waxes and wanes.

What causes plantar fasciitis?

This condition can occur for a variety of reasons, but is usually due to a change in the way your foot hits the ground. It can also stem from tightness in your foot and ankle muscles.

Often, people experience plantar fasciitis after a change in activity. Personally, I had that experience a few years ago, when I started wearing a pair of shoes with a really hard insole. Plantar fasciitis can also affect athletes when they change up their exercise routine. Occasionally we don’t know what caused the pain.

I saw a lot of plantar fasciitis as the world began opening back up after the COVID-19 lockdowns of 2020. All of a sudden, people traded in their flip flops and sneakers for hard-bottomed shoes and heels. They started going back to the gym, commuting to the office, and walking around the city after having not done so for more than a year. And, their feet were not happy about it.

How is the condition diagnosed? Is it chronic?

Most of the time, plantar fasciitis is diagnosed by taking a patient’s medical history, going over a list of their symptoms, and pressing on the “magic spot” that really hurts. Typically, for plantar fasciitis patients, that spot is on the bottom of the heel, close to the instep. Sometimes doctors take X-rays to rule out other issues, such as bone spurs or a foot shape that might make you more prone to problems.

Thankfully, if treated completely, plantar fasciitis goes away and does not come back. If it does come back, that means you never really got a hold of the condition the first time around.

Do I need to see a doctor?

There’s a good chance you can address plantar fasciitis on your own. But, if you find the condition is affecting your daily activities, you should consider going to the orthopedist. A doctor can make sure you do have plantar fasciitis, not something else, and can give you some simple stretches to treat it.

As many continue to work from home due to the COVID-19 pandemic, physicians are seeing a rise in orthopedic complaints associated with home offices. Anyone who has worked for extended periods at home knows these can include pain in your shoulder, hip, and lower back, among other nagging complaints.

“The shift of our work spaces from the office to our home introduces the challenge of finding a good working space. This can be especially difficult when also caring for our loved ones while working,” says Shawn G. Anthony, MD, MBA, Assistant Professor of Orthopedics at the Icahn School of Medicine at Mount Sinai.

Many of these pains are preventable with a few simple changes to the home office environment. To optimize your in-home work space and avoid irritating aches, Dr. Anthony provides these four tips.

Find a dedicated home office space

A dedicated space can be a challenge if you live in a New York City apartment or are rooming with others. So, while the ideal home office does not need to be a separate room, it should have basic components like adequate lighting—lighting that is bright white and non-glare producing—, an adjustable chair, and a flat table surface. Most importantly, avoid working in bed or on the couch, as working for extended periods with poor posture causes the most number of injuries.

Create a comfortable work space

Try to position your laptop or desktop monitor at or slightly below eye level—this is where an adjustable chair is helpful—so that your wrists are kept level and your feet are supported or kept flat on the floor. Patients often ask whether a standing desk is better than sitting. If possible, it’s best to combine both throughout the workday as each can cause issues after prolonged periods of time.

Maintain good posture while working

It’s easy to forget good posture and slouch in a chair. When seated, remember to keep your ears positioned over your shoulders and your shoulders positioned over your hips. This will keep your spine in good alignment while sitting for long periods. Your hips and knees should be bent at approximately 90 degrees, and a cushion can be added for lower lumbar support. Try to keep frequently used objects, such as a telephone or computer mouse within reach, as repeatedly stretching to reach for items can cause overuse injuries.

Take breaks and exercise

If you don’t already, introduce 10 minutes of morning and evening stretches to maintain flexibility. Tight muscles from prolonged sitting are the most frequent cause of joint pain due to increased stress across joints. A foam roller is especially helpful to maintain flexibility and to combat tightness in the quads, hamstrings, or iliotibial band—a thick band of tissue that extends laterally from the pelvis to the knee.

Throughout the day, stay hydrated and eat healthy snacks. Be sure to take breaks from sitting in front of your computer by walking around the room during phone calls and setting timers for stand up reminders. Though gyms may be closed, you can stay active by introducing body weight exercises such as wall squats, which are great for your core and quads. Jumping jacks and running in place are good cardio exercises that can be done indoors.

Introducing these simple tips will help stave off injuries and make for a more comfortable work space that does not hamper productivity. If you have any questions or if you are experiencing joint pain, schedule an in-office or virtual visit with a Mount Sinai orthopedist.