Plantar Fasciitis

Plantar fasciitis is a common cause of heel pain, resulting from inflammation of the thick band of tissue that runs across the bottom of the foot.

The basics

Plantar fasciitis is a common foot condition that causes pain and discomfort in the heel or arch of the foot. It occurs when the plantar fascia, a band of tissue that runs from the heel to the toes, becomes inflamed or irritated. Plantar fasciitis is often caused by overuse or repetitive strain, such as prolonged standing or walking, wearing improper footwear, or sudden changes in physical activity.

Symptoms of plantar fasciitis include pain and tenderness in the heel or arch of the foot, especially in the morning or after periods of rest. The pain may also worsen with activity. Plantar fasciitis can usually be treated with conservative measures, such as rest, ice, stretching exercises, and proper footwear. In some cases, a splint or brace may be recommended to help support the foot and reduce strain on the plantar fascia.

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Plantar Fasciitis is typically characterized by pain and discomfort in the heel and sole of the foot. The symptoms of plantar fasciitis may vary from person to person, but generally include:

  • Pain in the heel or arch of the foot, often sharp or stabbing in nature
  • Stiffness and tenderness in the affected area
  • Difficulty walking, especially in the morning or after periods of rest
  • Swelling and inflammation in the foot
  • A sensation of tightness or tension in the calf muscles
  • Pain that worsens with physical activity or prolonged periods of standing or walking.
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Therapies & treatments


Physiotherapist may recommend specific stretching and strengthening exercises that target the plantar fascia, Achilles tendon, and calf muscles to help alleviate pain and reduce inflammation.

Night Splints

Wearing a night splint can help keep the plantar fascia and Achilles tendon stretched while sleeping, reducing pain and stiffness upon waking.


Customized orthotics can help distribute pressure evenly across the foot, reducing strain on the plantar fascia and promoting healing.

Taping or Bracing

Taping or bracing the foot can provide support and reduce strain on the plantar fascia, allowing it to heal.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs such as ibuprofen and naproxen can help reduce pain and inflammation in the foot.

Corticosteroid Injections

In some cases, corticosteroid injections may be recommended to reduce inflammation and pain in the affected area.

Platelet-Rich Plasma (PRP) Therapy

PRP therapy involves injecting a concentrated solution of the patient's own platelets into the affected area to stimulate healing and reduce inflammation.


In severe cases, surgery may be recommended to release tension on the plantar fascia and promote healing. However, this is typically a last resort and is only considered when conservative treatments have failed.

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Self-care strategies

Rest and ice

Resting the foot and applying ice to the affected area can help to reduce pain and inflammation.


Stretching the plantar fascia and calf muscles can help to improve flexibility and reduce tension on the fascia. This can be done through exercises such as calf stretches, wall stretches, and towel stretches.


Wearing supportive footwear with proper arch support and cushioning can help to reduce stress on the plantar fascia. Avoiding high heels and shoes with minimal support is recommended.


Massaging the foot and calf muscles can help to reduce tension and promote healing. Using a foam roller or tennis ball to roll the foot and calf muscles can be beneficial.


Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help to reduce pain and inflammation.

Weight management

Maintaining a healthy weight can help to reduce the strain on the feet and minimize the risk of developing plantar fasciitis.

Foot exercises

Strengthening the muscles in the foot can help to improve support and stability, reducing the risk of further injury. Exercises such as toe curls and foot arch strengthening exercises can be helpful.

Proper warm-up

Warming up before exercise or physical activity can help to prepare the muscles and reduce the risk of injury. Incorporating dynamic stretches and light exercises can help to warm up the foot and calf muscles.

Avoiding high impact activities

High impact activities such as running and jumping can exacerbate symptoms of plantar fasciitis. Consider low-impact activities such as swimming or cycling instead.

Gradual increase in activity

Gradually increasing the intensity and duration of physical activity can help to prevent further injury and reduce the risk of exacerbating symptoms.

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