Plantar Fasciitis- How to Relieve the Pain

Plantar Fasciitis- many people get diagnosed with this painful foot condition- but what is, and how can it be treated?

Over a period of time, the plantar fascia ligament (a thick band of tissue which runs from the heel right down to below the toe bones on the plantar side of the foot) can become damaged by tiny tears, causing it to thicken.

This leads to pain in the heel and bottom of the foot (it’s sometimes reffered to as Policeman’s Heel Syndrome), and the pain is usually worse after inactivity- for example the first few steps in the morning.


Causes of this condition range from simply being on your feet too much or having naturally fallen arches, to incorrect footwear, lack of exercise, or intense exercise.


So how can you relieve it?

One way is to rest as much as you can- ideally being on your feet as little as possible- but we all lead busy lives so this isn’t usually doable!

The next best thing you can do is to properly support your feet. How? You’ll need supportive footwear and insoles to relieve the stress being placed on the Plantar Fascia tissue.

We highly recommend seeing our resident expert on Lower Limb Biomechanics, Mr Terry Hallett, who can treat and advise you on how to alleviate the pain, and if needed he can make you a pair of custom made orthotics to correct and support your feet.

We also stock a range of Sidas insoles and Vionic medical sandals, all with arch support and shock absorbers built in!


Certain exercises may also help to relieve the pain to an extent, here’s a few you can try:

  • Stretching the plantar fascia can really help. One way to do this is by putting your toes against a wall but keeping the rest of your foot flat so you can feel it stretching (like a right-angle), hold this for ten seconds and repeat as much as possible.
  • You can also try placing a towel on the floor, grabbing it with your toes and pulling it towards you.
  • After stretching you can massage it by using a bottle of frozen water (or try freezing a golf ball) and roll it under your foot.