What You Need to Know About Plantar Fascia Pain
You may have heard the term plantar fasciitis, but this name is outdated. We now understand that this condition is not caused by inflammation, but rather by overloading the plantar fascia — a thick fibrous band under your foot that’s essential for walking and running.
This painful condition affects around 10% of the population at some point. And having experienced it myself, I can confirm: it’s no walk in the park.
Common Plantar Fascia Pain Symptoms
Wondering if you might be dealing with plantar fascia pain? Here are some common symptoms to look out for:
- Sharp, stabbing pain in the heel or along the sole of your foot
- Pain worsens with standing, walking, or running
- Pain at rest, especially when severe
- “First-step” pain – worse when you first get out of bed or after sitting
- Tenderness at the heel or arch of the foot
You might not have all these symptoms, but if several sound familiar, it’s worth investigating further. Still unsure? Join me on my FREE Masterclass where we assess your foot together and explore how to resolve it.
How to Treat Plantar Fascia Pain Effectively
The sooner you treat plantar fascia pain, the easier it is to resolve. Letting it linger makes recovery harder. The focus should be on reducing load and irritation, then gradually restoring strength and function.
Key Principles of Treatment:
- Load Management: Temporarily reduce standing, walking, and running to let things settle
- Footwear Advice: Supportive shoes are crucial. Check out my guide to the best shoes for plantar fascia pain
- Strengthening Exercises: Especially for the calf muscles and foot stabilisers
- Stretching: To reduce strain caused by tight muscles affecting foot position
- Biomechanics & Alignment: Address lower limb alignment to offload the plantar fascia
- Risk Factors: Understand how your habits and posture play a role. Are you a Sally or Ben?
- Innersoles (Orthotics): Helpful in offloading pressure and supporting healing
- Night Splints: Can help in more persistent or severe cases
- NSAIDs or Gels: Use short-term with guidance from a pharmacist
- Ice Therapy: 20 minutes, 3 times a day for up to a week during flare-ups
Not everyone needs every treatment — the secret is in doing the right things at the right time.
Take the Next Step Toward Recovery
My Plantar Fascia Pain Program combines everything you need to resolve your foot pain — quickly and safely.
- Stage 1: Calm down the pain and irritation
- Stage 2: Return to activity and prevent flare-ups
Final Thoughts
If you weren’t sure whether you had plantar fascia pain before, hopefully you have a clearer idea now. While it can be stubborn, it’s absolutely treatable — especially when you take action early and follow a structured plan.
Whether you’re aiming to run a marathon or just walk comfortably to the shops — this program is designed to get you back on your feet.
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC,
Chartered Physiotherapist
Treating Plantar Fascia Pain Since 2001
