Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain. The plantar fascia is a band of fibrous tissue that connects your heel to your toes. It plays an import role in foot function as it provides support to the arch of the foot. Plantar fasciitis is the medical term to describe when this structure becomes painful and inflamed. It commonly occurs in just one foot but can present in both. Plantar fasciitis normally resolves itself within 2-6 weeks however for some it can be long lasting and can be very debilitating.

Signs and symptoms of Plantar Fasciitis

Sharp pain around the bottom of the heel which can radiate into the arch. Pain is normally worse in the morning or after periods of rest.
Pain on palpation of the plantar fascia origin

What causes Plantar Fasciitis

There are many factors which increase the likelihood of plantar fasciitis developing including:

  • Tight calf muscles
  • Overpronation
  • Improper footwear
  • Obesity
  • A sudden increase in activity

What can I do to get rid of Plantar Fasciitis?

Increase foot and ankle mobility

Tight calf muscles can cause increase strain on the plantar fascia. The foot normally has to pronate more to compensate for this lack of ankle mobility cause by tight calf muscles. Therefore improving ankle mobility is normally an integral part of Plantar Fasciitis rehabilitation. Stretching your calf muscles and plantar fascia has been clinically proven to help cure Plantar Fasciitis.

Weight reduction

Plantar fasciitis is often caused by increased forces going through the foot. Increased weight results in increased forces therefore a reduction in weight, if you are overweight, may help.

Wear better footwear

Wearing shoes with a firm sole unit, support around the heel and a minimum heel drop of 10mm can often reduce stress on the plantar fascia.

Improving intrinsic muscle strength

The intrinsic muscles are the small muscles within the arch of the feet. They assist the plantar fascia in supporting the arch of the foot. Improving their strength can reduce strain on the plantar fascia.

Wear a night splint

Most who suffer with plantar fasciitis report pain is worse upon getting out of bed in the morning. This is a result of the foot resting downwards throughout the night, allowing the Plantar Fascia to tighten in the shortened position. Wearing a night splint holds the foot up, preventing the Plantar Fascia from shortening.


Foot Orthotics can help with plantar fasciitis by improving foot posture to reduce stress through the arch. They can also help to increase shock absorption to the heel. Insoles can be particularly beneficial for those that have a foot posture which results in increased forces through the plantar fascia. Such as a foot posture that pronates significantly.

Whether you are struggling with pain, having issues with mobility or training for a sporting event we will endeavour to find the best treatment to meet your individual needs and expectations.

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High St,

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