Foot Ankle, Calf

Plantar Fascia Pain (Previously Plantar Fasciitis): Causes, Symptoms & Effective Treatment

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You may have heard the term plantar fasciitis, but this name is outdated.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.

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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

** FREE Masterclass – Together we assess your foot, dive into this tricky problem and how to resolve it. Click to learn more & enrol **


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

P.S. I would LOVE to see you on my FREE Masterclass. Together we assess your foot and learn more about this annoying problem and how to resolve it. Click to learn more & enrol.

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Online Treatment Programs

Range of online programs to treat common problems and injuries. Allowing you to resolve your pain fast in the comfort of your own home.

Pain Free Expert

Helen Manders

BSc Physiotherapy (Hons) MCSP, HCPC

Testimonial

James Hahnal – Consultant Orthopaedic Surgeon

I have worked with Helen for many years at Leeds Nuffield hospital where I work as a specialist hip and knee surgeon. As part of my practice we have plenty of patients who have problems with their back. I occasionally struggle with my own back and know Helen is the lady to help sort it out. Not only did she give brilliant care in terms of getting it going again, but she also gave some great advice to keep it in great shape. I have been following this for the last couple of years and have been abusing my back with games of squash since with no problems. Thanks for the great care. Would definitely recommend.