Plantar fasciitis is a common and often painful condition that affects the bottom of the foot, particularly the heel. It’s a leading cause of heel pain, many of us suffer from it at some point in our lives. The condition can be disruptive, limiting mobility and affecting everyday activities like walking or exercising.

What is plantar fasciitis?

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Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes, becomes irritated or inflamed. The plantar fascia supports the arch of the foot and absorbs shock during walking and running. When too much stress is placed on this tissue, small tears can develop, leading to inflammation and pain.

The most common symptom is a sharp, stabbing pain in the heel, especially when taking the first few steps in the morning or after prolonged periods of rest. This pain can subside as the foot warms up, but in some cases, it can become chronic and interfere with daily activities.

Common causes of plantar fasciitis

Plantar fasciitis is typically caused by a combination of factors that put undue stress on the plantar fascia. Some of the most common causes include:

Overuse or repetitive stress

Repeated activities such as running, jumping, or long periods of walking on hard surfaces can strain the plantar fascia.

Poor foot mechanics

Abnormal foot mechanics, such as flat feet, high arches, or an irregular gait, can increase the strain on the plantar fascia. Over-pronating, for example (rolling your feet inward), can stretch the plantar fascia excessively.

Footwear

Wearing shoes that lack proper arch support, cushioning, or flexibility can contribute to the development of plantar fasciitis. High heels, flip-flops, and shoes with inadequate padding are common culprits.

Tight calf muscles or Achilles tendon

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Tightness in the calf muscles or Achilles tendon can alter the way the foot moves, increasing strain on the plantar fascia. This is particularly relevant for athletes who engage in activities like running or jumping.

Obesity

Excess weight places additional pressure on the feet, particularly on the heel and arch. This added strain can lead to the development of plantar fasciitis.

Ageing

As people age, the plantar fascia can become less elastic and more prone to injury. The tissue also loses some of its cushioning properties, making it more susceptible to inflammation.

Standing for long periods

Occupations that require long hours of standing on hard surfaces—such as teaching, hairdressing or retail—can increase the risk of plantar fasciitis.

Symptoms of plantar fasciitis

The most common symptom of plantar fasciitis is sharp, stabbing pain in the heel, particularly with the first steps in the morning. As the day progresses, the pain may decrease, but it can flare up again after periods of rest or increased activity.

Other symptoms may include:

• Pain that worsens after prolonged standing or walking
• Swelling or tenderness along the bottom of the heel
• Discomfort after climbing stairs or engaging in high-impact activities

If left untreated, the pain can become persistent, significantly impacting mobility and quality of life.

Remedies for Plantar Fasciitis

There are several effective remedies available to alleviate pain and promote healing.

Rest and ice

Resting the foot and applying ice to the affected area can reduce inflammation and relieve pain.

Stretching exercises

Stretching the calf muscles, Achilles tendon, and plantar fascia can alleviate tension and promote healing.

Footwear modifications

Very flat and high heel shoes should be avoided. Insoles with arch support can be helpful in cases of over-pronation.