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What is plantar fasciitis?
This is inflammation of the plantar fascia. The plantar fascia is a band of tissue that stretches from the heel to the middle bones of the foot, it supports the arch of the foot. The usual site of pain is when an injury occurs near to where it attaches at the heel bone.
What are the symptoms?
The most common symptoms are Pain – This can be variable, and anywhere on the underside of the heel on the sole of the foot. However usually there is one particularly tender spot, often 4 cm forward form the heel. People often complain that the first step they take in the morning is very painful. Often the pain settles during the day and with exercise but is worse at the end of the day or after a lot of activity. Pain usually eases on resting the foot. Sudden stretching of the sole of the foot may make the pain worse.
Who gets plantar fasciitis?
It is a relatively common condition that usually affects people over 40 and is more common in females. It can affect both athletes and non athletes. It tends to be more common in people whose occupations involve standing on hard surfaces for long periods. Or if there has been lots of walking, running , standing when not used to it.
What are the risk factors for developing plantar fasciitis?
- Sudden gains in weight or being overweight will put extra strain on the heel
- If you have diabetes you are more at risk
- Reduced ankle movement can increase the risk
- Wearing shoes with poor cushioning or old shoes
- Over use or sudden stretching of the sole
- Tightness of the Achilles tendon.
Do I need an X-ray
It is often not necessary to carry out imaging to confirm plantar fasciitis. It is usually confirmed by your clinician using your medical history and examination.
What is the treatment?
- Ice - Application of ice wrapped in a tea towel can be applied to affected area and helps reduce pain. Apply for a maximum of 20 minutes 4 times a day. Do not apply directly to skin or over areas where there is numbness, decreased sensation or poor circulation.
- Rest - As much as possible rest and avoid running, excess walking or standing and undue stretching of the sole. Gentle walking and exercises outlined are alright.
- Painkillers - Such as paracetamol will often ease the pain. Some people find a cream or gel that contains anti-inflammatory medicine is helpful.
- Footwear – Do not walk barefoot on hard surface. Choose shoes that have cushioned heels and good arch support. Avoid old or worn shoes that do not have a good cushion.
- Exercises - see below
How long will it last?
Usually the inflammation and pain will ease in time. Fascia tissue like ligament tissue heals quite slowly. It can take several months or more to go.
Exercises
Regular stretching of the plantar fascia is an important part of treatment. Carry out these stretches with your affected foot at least twice a day.
- Place front of your foot and toes against a wall and lean forwards from the ankle. Hold for 1 minute
- Sitting in a chair, put affected leg across your good one; grab hold of toes and bend them backwards until you can feel the stretch in the sole of your foot. Hold for 30 seconds. Repeat five times twice a day.
- Use a wall to support, plant your foot flat on the floor behind you. With your leg straight, lean forwards, reducing the angle between your foot and your shin, until you feel the stretch in the back of your calf muscle in the leg behind. Hold for 30 seconds - 1 minute. Keep heel on floor.
- Roll arch of your foot over a rolling pin/drinks bottle/tennis ball while standing (hold on) or sitting. Allow foot and ankle to move in all directions over the object. Repeat at least twice a day.
Different types of exercises could help, for example cross training.
- Swimming
- Rowing
- Spin classes
- Pilates
- Cycling
If you are concerned you can get advice from your GP or 111 or go to https:/
Contact us
If you have any queries relating to this information, please contact the Emergency department (ED) service.
About this information
Service:
Emergency department (ED)
Reference:
A/028
Approval date:
1 November 2024
Review date:
1 November 2027
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Important note
This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.