Understanding Plantar Fasciitis
Plantar fasciitis is one of the most common causes of heel pain, particularly in runners, walkers, and those who spend a lot of time on their feet. Despite how common it is, there is still a lot of confusion around what plantar fasciitis actually is, why it develops, and how it can be treated effectively. This guide will help you understand the condition and provide practical advice to support recovery.
What is Plantar Fasciitis?
Plantar fasciitis is an irritation or inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This tissue acts like a shock absorber, supporting the arch of your foot and helping you move efficiently. When the plantar fascia becomes overloaded, tiny tears can develop, leading to pain and stiffness.
The pain is often most noticeable first thing in the morning or after periods of rest, and it may ease slightly with movement. Many people report a sharp, stabbing sensation in the heel that can interfere with daily activities, exercise, and general mobility.
Why Does Plantar Fasciitis Happen?
Plantar fasciitis typically develops from repeated strain or overuse. Factors that increase the risk include:
Foot mechanics – Flat feet, high arches, or an abnormal walking pattern can put extra stress on the plantar fascia.
Sudden increases in activity – A rapid rise in running distance, intensity, or walking on hard surfaces can trigger irritation.
Tight muscles – Tight calf or Achilles muscles can increase tension on the plantar fascia.
Excess body weight – Carrying extra weight adds more stress to the foot structures.
Unsupportive footwear – Shoes with worn soles or poor cushioning can exacerbate strain.
How is it Diagnosed?
A physiotherapist can often diagnose plantar fasciitis based on your history and a physical examination. They will assess your foot mechanics, flexibility, strength, and gait. In most cases, imaging such as ultrasound or MRI is not required unless symptoms are severe or persistent.
Early diagnosis is important to prevent the condition from becoming chronic. If left unmanaged, plantar fasciitis can take months to improve, and it may limit your ability to stay active.
Effective Treatment Approaches
The good news is that plantar fasciitis is highly treatable, and many people recover fully with conservative management. A physiotherapist will typically use a combination of the following strategies:
Education and activity modification – Learning how to manage training loads, standing periods, and exercise intensity is key.
Stretching and strengthening – Calf stretches, plantar fascia stretches, and foot strengthening exercises help reduce tension and improve support.
Footwear and orthotics – Supportive shoes or insoles can redistribute pressure on the foot and reduce pain.
Manual therapy – Techniques such as soft tissue massage and mobilisation can help improve tissue mobility and reduce discomfort.
Gradual return to activity – Once symptoms settle, a carefully structured programme helps you return to running, walking, or sports safely.
It is important to note that avoiding all activity is rarely the best approach. With guided rehabilitation, most people can continue to move and train while reducing pain.
Prevention Tips
Preventing plantar fasciitis is often easier than treating it. Consider these practical tips:
Choose footwear that provides good arch support and cushioning
Gradually increase the intensity or duration of running and walking sessions
Include calf and foot stretches as part of your regular routine
Strengthen foot and lower leg muscles to improve support and resilience
Avoid walking barefoot on hard surfaces for prolonged periods
When to Seek Professional Help
If heel pain persists beyond a few weeks, worsens, or affects your ability to perform daily activities, it is time to consult a physiotherapist. Early intervention improves recovery times and reduces the risk of the condition becoming chronic.
Plantar fasciitis can be frustrating, but with the right approach, most people make a full recovery. Understanding the condition, managing load, and following a structured rehabilitation plan are key to returning to your normal activities and enjoying life without heel pain.
To find out how we can help you at The Injury and Performance Clinic, contact the team now, or book your first appointment using the easy online booking system.
