[header] How to avoid heel pain and plantar fasciitis [title] Take care of the plantar fascia. [step] The plantar fascia is a ligament that consists of a thick band of tissue that runs from the heel bone to the toe area. [substeps] The plantar fascia ligament provides support for the natural arch in your feet. 
Injury to the plantar fascia is the primary reason for heel pain. Plantar fasciitis is caused by damage to the ligament, causing it to become swollen, weakened, and irritated or inflamed.