Health Blog

Understanding Plantar Fasciitis

What is it?
Plantar fasciitis is one of the most common causes of heel pain. The plantar fascia is a thick band of tissue running along the bottom of your foot, connecting your heel bone to your toes. It supports the arch and absorbs shock when you walk. When this band becomes irritated or overloaded, it can cause pain and stiffness, usually felt around the heel.

Common symptoms

Sharp or stabbing pain in the heel or underside of the foot
Pain that is worst with the first steps in the morning or after long periods of sitting
Discomfort that eases as you warm up but may return after prolonged standing or at the end of the day
Tenderness when pressing on the inner part of the heel

Who is affected?
Plantar fasciitis can affect anyone, but it is more common if you:

Are between 40 and 60 years old
Spend long hours on your feet, such as in nursing, teaching, retail or trades
Are a runner or take part in activities with repeated impact
Carry extra body weight
Have very high arches, flat feet, or tight calf muscles
Wear unsupportive or worn-out footwear

What can you do at home?
Most people improve with simple self-care, though recovery can take weeks to months, so patience is important.

Stretch regularly: Gentle calf and plantar fascia stretches, especially before getting out of bed and before standing after rest
Choose supportive footwear: Shoes with good cushioning and arch support; avoid walking barefoot on hard floors
Modify activity: Reduce high-impact exercise and swap in options such as swimming or cycling while symptoms settle
Use ice: Rolling the foot over a cold water bottle for around 10 to 15 minutes can ease soreness
Consider insoles or heel cups: These can help cushion and support the foot
Manage your weight: Reducing load on the feet can help over time

When to see us
Please book an appointment if:

Your pain has lasted more than a few weeks despite self-care
Pain is severe, or is affecting your walking or daily activities
You notice swelling, redness, numbness or tingling in the foot
The pain began after an injury

How we can help
Treatment may include a tailored stretching and strengthening programme, footwear and orthotic advice, taping, manual therapy or shockwave therapy. The earlier plantar fasciitis is treated, the quicker it tends to settle.

If you’re troubled by heel pain, our team is here to help you get back on your feet comfortably. Contact reception to book an assessment.