What is Plantar Fasciitis?
Plantar Fasciitis is a common overuse injury involving the plantar fascia—a strong band of connective tissue that runs along the bottom of your foot from the heel to the toes. This fascia plays a vital role in supporting your foot’s arch and absorbing shock.

When this tissue is overstressed, tiny tears can develop, leading to inflammation, pain, and discomfort—especially under the heel and arch of the foot.

Who Gets It?
Plantar Fasciitis can affect anyone, but it is most commonly seen in people over the age of 40. However, it is also common in younger individuals who participate in high-impact activities such as running, dancing, or jumping.

Risk Factors
You may be more likely to develop Plantar Fasciitis if you have:

• Feet that roll inwards (pronation)

• Flat or high-arched feet

• Poor foot or leg biomechanics

• A history of foot or leg problems

• Inappropriate or unsupportive footwear

• A job or lifestyle that involves prolonged standing or walking, especially on hard surfaces

• Tight calf muscles or Achilles tendons

• Excess body weight

• A traumatic event causing excessive strain through the foot

Common Symptoms

• Sharp pain with your first steps in the morning

• Pain when standing after sitting

• Pain under the heel or along the arch of the foot

• Pain that improves with activity but returns afterward

• Localised tenderness near the heel bone

Self-Care & Short-Term Treatment (will be explained in appointment in further detail)

1. Rest & Activity Modification

2. Supportive Footwear

3. Morning Mobility Routine (Before Standing)

4. Ice Massage

5. Calf Stretches

6. Footwear Review

7. Massage with Anti-inflammatory Gel (e.g., Voltaren)

8. Strengthening Exercise

9. Strapping 

Further Podiatry Treatment Options
If symptoms persist, your podiatrist may recommend:

• Anti-inflammatory medications (consult your GP first)

• Therapeutic ultrasound

• Diagnostic imaging (ultrasound, x-ray, or bone scan)

• Corticosteroid injections

Long-Term Management
To reduce the risk of recurrence, we may prescribe custom orthotics to support the arch and control foot mechanics.

We’re with you every step of the way.

From your Team at Toe-tal Podiatry!