Plantar fasciitis
Plantar fasciitis
Plantar fasciitis is pain on the bottom of your foot, around your heel and arch. You can usually ease the pain yourself
Common causes of plantar fasciitis
Plantar fasciitis is caused by straining the part of your foot that connects your heel bone to your toes (plantar fascia).
It's not always clear why this happens.
You may be more likely to get plantar fasciitis if you:
- are 40 to 60 years of age
- recently started exercising on hard surfaces
- exercise with a tight calf or heel
- overstretch the sole of your foot during exercise
- recently started doing a lot more walking, running or standing up
- wear shoes with poor cushioning or support
- are very overweight
Check if you have plantar fasciitis
The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch.
It's more likely to be plantar fasciitis if:
- the pain is much worse when you start walking after sleeping or resting
- the pain feels better during exercise, but returns after resting
- it's difficult to raise your toes off the floor
How to ease plantar fasciitis yourself
- rest and raise your foot on a stool when you can
- put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours
- wear shoes with cushioned heels and good arch support
- use insoles or heel pads in your shoes
- try regular gentle stretching exercises
- try exercises that do not put pressure on your feet, such as swimming
- take painkillers like paracetamol and ibuprofen to ease the pain
- try to lose weight if you’re overweight
- Use the recommended Joint Pain Products for this treatment.