What is it?
The Plantar Fascia is a tough attachment (like a tendon) that runs along the sole of your foot from the ball
of your foot to the toes. Plantar fasciitis is a condition where this band of tissue is inflamed. Due to
this, you can get pain in your heel and the arch of your foot.
Pain tends to be worst when you initiate walking after resting for a while or after waking up in the
morning. Pain tends to improve with exercise but returns after a rest period. You may also notice
you have difficulty lifting your toes off the floor.
What causes this?
Plantar fasciitis is a common condition in the ages between 40-60 years. It occurs due to repetitive
contractions of the fascia which may lead to microtears, causing inflammation. This could be in the
form of overstretching the fascia; repetitive walking or standing for long periods; incorrect shoes
that do not the support the arch adequately.
Risk factors
- Overweight
- Walking barefoot
- Flat feet or high arches
- Tight calves
- Tight Achilles tendon
How can I manage this?
- Pacing – resting frequently to avoid overloading the fascia
- Avoid walking barefoot
- Wearing supportive shoes
- Trialling insoles and/or heel pads
- Weight loss (if overweight)
- Regular stretching exercises
- Using Ice
- Over the counter pain relief – for prescription pain relief please consult with your GP
Further support
- If symptoms are severe and are not improving with conservative management above, seek a
referral to a physiotherapist* and/or podiatrist
- At your doctor’s discretion – Corticosteroid injection
*You may be offered electro shockwave as part of physiotherapy treatment dependent on the
severity of your symptoms.
