Plantar Fasciitis (Heel Pain)

What is plantar fascia?

Plantar fascia is a thick, broad, inelastic band of fibrous tissue that runs along the bottom of the foot. It is attached to the heel bone (calcaneous) and fans out to attach to the bottom of the metatarsal bones. Plantar fascia acts like a bowstring to maintain the arch of the foot.

What is plantar fasciitis (heel pain)?

Plantar fasciitis is the inflammation of plantar fascia.

What causes plantar fasciitis (heel pain)?

Heel and arch pain is usually the result of faulty biomechanics (walking abnormalities) that place stress on the heel bone and the soft tissues that attach to it. This stress over time leads to local inflammation and pain.

What are the symptoms of plantar fasciitis (heel pain)?

• Gradual onset of heel pain
• First step in the morning out of bed is painful
• Painful heel upon getting up after sitting down for a while
• Burning along the arch of the foot
• Tender to touch at the heel and/or arch area

What causes plantar fasciitis (heel pain)?

Heel and arch pain is usually the result of faulty biomechanics (walking abnormalities) that place stress on the heel bone and the soft tissues that attach to it. This stress over time leads to local inflammation and pain.

Who is at risk of getting plantar fasciitis (heel pain)?

• People with flat feet (pronated) or very high arch feet (supinated)
• People who stand for long hours on hard ground
• People wearing ill-fitting non-supportive shoes
• Sudden increase in level of foot related activity
• Tight calf muscles
• Training exercise errors
• Doing too much too soon

How is plantar fasciitis treated?

• Rest
• Icing the affected area
• Anti-inflammatory medication
• Wearing supportive footwear with adequate arch support
• Taping or strapping to provide extra support for your foot
• Orthoses (shoe inserts) specifically made to suit your needs may also be prescribed

What is the recovery time?

Recovery time varies from patient to patient and on the severity of the foot condition.

How can plantar fasciitis be prevented?

• Correct Footwear

• Wear shoes that fit well
• Wear shoes that have shock-absorbent soles, rigid uppers and supportive heel counters
• Avoid wearing shoes with excessive wear on heels or soles

• Warming up before exercise

• Prepare before exercising
• Warm-up before running or walking, and follow up with stretching exercises
• Pace yourself when you participate in athletic activities

• Added Support

• Taping or strapping can be used to provide extra support for your foot. Orthoses (shoe inserts) specifically made to suit your needs can also be prescribed.