How can I get rid of plantar fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. Here we discuss what it is and the best ways to improve the pain it can cause.

What is plantar fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. It causes pain on the bottom of your foot, or around your heel and arch. It usually affects just one foot, but in some people, it can affect both.

Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps in the morning or after sitting for a long time, although it can also be triggered by long periods of standing.

Active people between the ages of 40 and 70 are at the highest risk for developing plantar fasciitis. It is slightly more common in women than men.

What causes plantar fasciitis?

The plantar fascia is a long, thin band of tissue that lies directly beneath the skin on the bottom of your foot. It runs from the heel to the base of the toes, and helps support the arch of the foot.

Plantar Fasciitis Infographic (image has been modified) by Pain Pix is licensed under CC BY 2.0.

The word fasciitis means “inflammation of fascia,” (“itis = inflammation”). The plantar fascia is designed to absorb the high strains we place on our feet when walking, running and playing sport. An overload of strain can damage the tissues.

The body’s natural response to injury is inflammation, which results in the heel pain and stiffness of plantar fasciitis.

Plantar fasciitis can also develop because of overstretching or overuse of this ligament, although a tear or small tears in the fascia tissue can also cause the pain.

What causes plantar fasciitis?

The cause of plantar fasciitis is poorly understood, but we do know there are few possible risk factors that can contribute towards the condition:

• An increase in activity level (like starting a walking or running program)

• Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can be at increased risk of plantar fasciitis.

• The surface on which you are standing, walking, or running

• The type of shoes you are wearing

• Tightness in your calf

• Your body weight

• Age. Plantar fasciitis is most common in people between the ages of 40 and 60.

How can you treat it?  

Immediate Treatment

Give your feet a rest and try not to walk or run on hard surfaces. You can help reduce pain and swelling by icing the foot for 10-15 minutes after exercising using a bag of frozen peas wrapped in a damp tea towel.

Anti-inflammatory medication, such as ibuprofen can help to reduce the inflammatory part of the condition, but are not advised to be taken for more than a few days after the first 48 hours following the onset of your pain.

Exercises for plantar fasciitis

Plantar fasciitis can be aggravated by tight muscles in your feet and calves. Stretching your calves and plantar fascia is the most effective way to relieve the pain, especially in the morning and after activities. Here are a few exercises we recommend.

The best part is you can do them while watching the telly!  

Calf stretch

Lean forward against a wall with one knee straight and the heel on the ground.

Place the other leg in front, with the knee bent.

To stretch the calf muscles, push your hips toward the wall.

Hold the position for 10 seconds and relax.

Repeat this exercise 20 times for each foot. A strong pull in the calf should be felt during the stretch.

Plantar fasciae stretch

This stretch is performed in the seated position. Cross your affected foot over the knee of your other leg.

Grasp the toes of your painful foot and slowly pull them toward you. If it is difficult to reach your foot, wrap a towel around your big toe to help pull your toes toward you.

The fascia should feel like a tight band along the bottom of your foot when stretched.

Hold the stretch for 10 seconds. Repeat it 20 times for each foot. This exercise is best done in the morning before standing or walking.

Stair stretch

This exercise stretches both the plantar fascia and calf muscle. The goal of the stair stretch is to improve flexibility and reduce heal pain.  

Stand on the bottom step as if you’re planning on walking up the stairs.

Hold onto the railing and move your feet back so that only your toes and the balls of your feet are on the stairs.

Slowly let your heels down over the edge of the step as you relax your calf muscles. You should feel a gentle stretch across the bottom of your foot and up the back of your leg to your knee.

Hold the stretch about 10 seconds. Repeat ten times each day.

Other tips for plantar fasciitis

Frozen water bottle rolling

Rolling a ball, water bottle or foam roller under the arch of your foot can relieve plantar fasciitis pain. Using a frozen water bottle is an especially great option because it provides ice therapy while you stretch your foot.

Place the frozen water bottle on the floor. Position your foot so that the curve of the bottle is in between the ball of your foot and your heel. Using as much force as comfortable, roll the bottle underneath your foot.

Continue rolling for about 1-2 minutes. Repeat up to three times per day.

Massage your feet

Massage can be a great way to reduce or prevent heel pain. If you massage your feet before you get out of bed, you may be able to reduce morning heel pain.

Use a little moisturizer or oil and moderate to firm pressure to massage each foot for about two minutes along the full length of the arch from heel to toes. After that, massage the entire width of the arch.

How long does plantar fasciitis take to heal?

Plantar fasciitis can take 6-12 months for your foot to get back to normal. You can usually ease the pain yourself but see a health care professional if it does not improve within 2 weeks or the symptoms get worse.

How can physiotherapy help plantar fasciitis?

As there are many causes and contributing factors to plantar fasciitis, we can complete a full assessment to determine the root cause to ensure the benefits you get from treatment are long lasting.

We provide a bespoke exercise program that focuses on the areas you need to focus on, usually stretching your calf muscles and plantar fascia.

In addition to exercises like the ones mentioned above, a physiotherapy programme may involve specialised ice treatment, massage, strengthening of the lower leg muscles, stabilisation work around your ankle, and footwear modifications and insoles to decrease inflammation around the plantar fascia.

This is absolutely not written to substitute medical advice and it is always important to see a qualified health care professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.

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