What it is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain.

It occurs when the plantar fascia—a thick band of tissue running along the bottom of the foot from the heel to the toes—becomes irritated or inflamed.

The pain is usually sharp and worst with the first steps in the morning or after long periods of rest.

What causes it

Plantar fasciitis develops when the plantar fascia is overloaded or repeatedly stressed. Common contributing factors include:

Overuse (running, long periods of standing or walking)

Poor footwear (insufficient arch support or cushioning)

Tight calf muscles or Achilles tendon

High arches or flat feet

Sudden increase in activity levels

Excess body weight, increasing strain on the foot

Hard surfaces like concrete floors

The irritation usually builds up gradually rather than from a single injury.

Treatment

Most cases improve with conservative, non-surgical treatments, such as:

1. Rest and Activity Modification

Reduce high-impact activities (running, jumping). Switch to low-impact exercise (cycling, swimming).

2. Ice

Apply ice to the heel for 10–15 minutes to reduce inflammation.

3. Stretching

Stretching the calf muscles and the plantar fascia is one of the most effective treatments. Rolling the foot over a ball or frozen bottle can help.

4. Footwear and Insoles

Wear supportive shoes with good arch support and cushioning. Consider orthotic inserts or heel cups.

5. Pain Relief

Non-prescription anti-inflammatories (like ibuprofen) may help — if appropriate for the individual.

6. Physiotherapy

Strengthening exercises for the calf and foot muscles. Guided stretching techniques.

7. Other Options (for persistent cases)

Night splints to keep the foot stretched overnight. Steroid injections (medical professional only). Shockwave therapy.

Surgery is rarely needed.

How to prevent it

Preventing plantar fasciitis focuses on reducing strain on the foot:

Wear supportive shoes—avoid flat, unsupportive footwear like worn-out trainers or flip-flops. Replace shoes regularly, especially if you’re active. Maintain a healthy weight to reduce pressure on the feet. Warm up and stretch your calves and plantar fascia before and after activity. Increase activity levels gradually, avoiding sudden spikes in training. Avoid prolonged standing or walking on hard surfaces when possible. Strengthen foot and ankle muscles to improve support and stability.