Don’t let Plantar Fasciitis stop you!

Plantar fasciitis is most common in 40-60 y/o and around 1 in 3 people can get it.

What is Plantar Fasciitis?

Plantar fasciitis is caused by damage to the strong band of tissue, called the plantar fascia. The plantar fascia originates in your heel and fans up the foot in 3 sections and inserts into the base of your toes, along the medial longitudinal arch. The plantar fascia stabilises and supports your foot when standing and walking as well as act as a shock absorber. Plantar fasciitis is most common in 40-60 y/o and around 1 in 3 people can get it!

Common causes/symptoms of Plantar Fasciitis

The main symptom of plantar fasciitis is pain on the bottom of your foot, around the heel and arch.

It’s not always clear why this happens but you may be more likely to get plantar fasciitis if you:

– Recently started exercising on hard surfaces
– Exercise with a tight calf or heel
– Overstretch the sole of your foot during exercise
– Recently started doing a lot more walking, running or standing up
– Wear shoes with poor cushioning or support
– Are very overweight
– A sudden increase in activity levels
– Ageing, more common in over 40s

What can be done to treat/cure it?

There are ways that you can ease plantar fasciitis yourself, such as resting and raising your foot when you can, wear good fitting supportive footwear and possibly use supportive insoles or heel pads in your shoes.

Other options are:
Apply ice and heat. Ice, heat, and rest. Ice for 5 minutes, directly followed by 5 minutes of heat (hot water bottle) couple of times a day.
Rolling your foot, using a fascia ball / cold can / frozen water bottle, need to apply some weight when doing this
Orthotic support, supportive footwear with fastening
Rehabilitation programme – includes loading the calf, feet and plantar fascia
Over the counter NSAIDS (non-steroidal anti-inflammatory drugs) e.g. ibuprofen can help reduce pain, won’t cure it but will help reduce pain.

Other treatment options are:

Gait analysis and orthotic therapy by a HCPC registered Podiatrist
Shockwave therapy
Injection therapy – provides temporary pain relief
Surgery – release the plantar fascia (last resort) but if it is chronic then surgery may be less successful

It is recommended that if pain does not improve within 2 weeks that you seek healthcare advice.

Prevention of Plantar Fasciitis

There are ways of reducing the risk of Plantar Fasciitis, some of which are to wear good quality, well-fitting shoes that have good cushioning, fastening and shock absorption.

Replace your trainers when they are worn out and have seen better days, trainers should approximately get 400 miles out of them before they need to be changed.

It is always recommended that you introduce and increase exercise gradually. A sudden increase in activity will lead to an increased risk of becoming injured. We would also recommend warming up before exercise.

Product recommendations

Fascia Ball


The PediCare Fascia Ball is designed for rolling out the fascia and providing trigger point therapy for comfort. It helps to release tension in the fascia due to trauma, posture or inflammation. Using the Fascia Ball helps relieve tension within the foot and can be used to stimulate and desensitise the plantar fascia if is sore or inflamed.

Plantar Fasciitis band

The Plantar Fasciitis band is an anatomically designed velour and elastic orthosis for effective management of plantar fasciitis. Its low-profile design applies targeted pressure to the plantar fascia to alleviate discomfort and is easily accommodated in most footwear.

Bio-mech Insole

The Bio-mech Insole is an off-the-shelf semi-rigid orthotic insole which can be individually customised.  Constructed from a heat mouldable EVA compound and finished with a ventilated soft top cover.  This product conforms to unique contours of the foot through the application of heat, using a microwave.

Shaped to offer enhanced arch support and optimum comfort with a trimmable forefoot region that ensures the insoles are easily accommodated in most footwear.

If you are struggling or have concerns or questions, it is recommended that you see a healthcare professional as soon as possible. Feel free to contact us here at The Healthcare Hub on 02922 527 897 or email us on for advice and recommendations or to book in with one of our experienced HCPC registered Podiatrists.

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