Waking up with a sharp pain in your heel as you take your first steps? You’re not alone. Foot pain affects over half of all Americans, and the most common culprit is a condition known as plantar fasciitis.

The plantar fascia is a band of tissue that stretches from your heel to the front of your foot. When this ligament becomes irritated or inflamed, it leads to a stabbing heel pain — especially noticeable during your first steps in the morning or after long periods of rest.

Who’s at Risk?

This condition often shows up in:

• People who are overweight, due to increased pressure on the feet
• Pregnant women, especially in later trimesters
• Athletes and runners, due to repetitive stress
• Anyone with poor arch support or improper footwear

Simple Home Exercises to Relieve the Pain

1. Tennis Ball Roll

Place a tennis ball (or a frozen water bottle) on the floor and roll the sole of your foot over it for about 60 seconds per foot. This helps release tight fascia tissue.