Plantar fascitis



What is plantar fasciitis?

Cross-section diagram of the foot showing the plantar fascia (017.jpg)Plantar fasciitis means inflammation of your plantar fascia. Your plantar fascia is a strong band of tissue (like a ligament) that stretches from your heel to your middle foot bones. It supports the arch of your foot and also acts as a shock-absorber in your foot.

What causes plantar fasciitis?

Repeated small injuries to the fascia (with or without inflammation) are thought to be the cause of plantar fasciitis. The injury is usually near to where the plantar fascia attaches to your heel bone.

You are more likely to injure your plantar fascia in certain situations. For example:

  • If you are on your feet for a lot of the time, or if you do lots of walking, running, standing, etc, when you are not used to it. (The condition is sometimes called 'policeman's heel', as policemen 'walking the beat' were said to be commonly affected.) Also, people with a sedentary lifestyle are more prone to plantar fasciitis.
  • If you have recently started exercising on a different surface. For example, running on the road instead of a track.
  • If you have been wearing shoes with poor cushioning or poor arch support.
  • If you are overweight, this will put extra strain on your heel.
  • If there is overuse or sudden stretching of your sole. For example: athletes who increase running intensity or distance; poor technique starting 'off the blocks', etc.
  • If you have a tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel). This can affect your ability to flex your ankle and make you more likely to damage your plantar fascia.

Often there is no apparent cause for plantar fasciitis, particularly in older people. A common wrong belief is that the pain is due to a bony growth or 'spur' coming from the heel bone (calcaneum). Many people have a bony spur of the heel bone but not everyone with this gets plantar fasciitis.

How common is plantar fasciitis?

Plantar fasciitis is common. Around 1 in 10 people will get plantar fasciitis at some time in their life. It is most common in people between the ages of 40 to 60 years. However, it can occur at any age. It is twice as common in women than men. It is also common in athletes.

What are the symptoms of plantar fasciitis?

Pain is the main symptom. This can be anywhere on the underside of your heel. However, commonly, one spot is found as the main source of pain. This is often about 4 cms forward from your heel, and may be tender to touch.

The pain is often worst when you take your first steps on getting up in the morning, or after long periods of rest where no weight is placed on your foot. Gentle exercise may ease things a little as the day goes by, but a long walk or being on your feet for a long time often makes the pain worse. Resting your foot usually eases the pain.

Sudden stretching of the sole of your foot may make the pain worse. For example, walking up stairs or on tip-toes. You may limp because of pain. Some people have plantar fasciitis in both feet at the same time.


How is plantar fasciitis diagnosed?


What is the initial treatment for plantar fasciitis?

Usually, the pain will ease in time. 'Fascia' tissue, like 'ligament' tissue, heals quite slowly. It may take several months or more to go. However, the following treatments may help to speed recovery. A combination of different treatments may help. Collectively, these initial treatments are known as 'conservative' treatments for plantar fasciitis.

Rest your foot


Do not walk barefoot on hard surfaces. Choose shoes with cushioned heels support. 

Avoid old or worn shoes that may not give a good cushion to your heel.

Heel pads

You can buy various pads and shoe inserts to cushion the heel. These work best if you put them in your shoes at all times. The aim is to raise your heel by about 1 cm. If your heel is tender, cut a small hole in the heel pad at the site of the tender spot. This means that the tender part of your heel will not touch anything inside your shoe. Place the inserts/pads in both shoes, even if you only have pain in one foot.

Pain relief


An ice pack (such as a bag of frozen peas wrapped in a tea towel) and held to your foot for 15-20 minutes may also help to relieve pain.

Oil massage daily 2-3 times, soft chappals and EXERCISES


 Image result for silicone heel cup  

Weight reduction by diet - eating more of raw food - salads and fruits.

Exercises & Healthy diet of salads, fruits

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The following exercises can be used to help treat plantar fasciitis:


Are there any other treatments?


Target injections


Eating a healthy salad

Extracorporeal shock-wave therapy




Other treatments

Various studies and trials have been carried out looking at other possible treatments for plantar fasciitis. Such treatments include injection with botulinum toxin and treatment of the plantar fascia with radiotherapy. These treatments may not be widely available and are mostly being used as part of research projects.




What is the prognosis (outlook) for plantar fasciitis?


Can plantar fasciitis be prevented?


  • Regularly changing trainers used for running or walking.
  • Losing weight if you are overweight.
  • Regularly stretching the plantar fascia and Achilles tendon (see Exercises above), especially before exercise.
  • Avoiding exercising on hard surfaces.