Plantar Fasciitis: how to prevent and treat it
Written By Gemma Piercey, Osteopath, Avenue Clinic
What is plantar fasciitis?
Plantar fasciitis is inflammation of you plantar fascia, which is found on the sole of your foot,
attaching from your heel bone to your toes. The plantar fascia is a. strong band of tissue and
its main job is to support the arch of your foot and it also acts as a shock absorber.
Plantar fasciitis causes pain on the sole of the foot mainly felt at the heel, but it can span the
length of your sole. The pain can be described as sharp, throbbing or a dull ache. It is
commonly worse first thing in the morning or after a period of rest, which means your first
few steps are very painful.
What causes plantar fasciitis?
• Poorly fitting footwear or shoes with no arch support
• If you are on your feet all the time
• If you are over weight , this can put more strain on the plantar fascia
• Tightness in your calf muscles and Achilles tendon
• Overuse or sudden stretching of your sole, e.g. a sudden increase in exercise intensity.
How to prevent plantar fasciitis
• Wearing shoes with good arch support and with heel cushioning
• Trainers worn for running and walking should be changed regularly
• Be sure to stretch your lower limb muscles thoroughly before and after exercise, especially
your calf muscles and the plantar fascia.
• Weight loss maybe beneficial if you are overweight.
Treating plantar fasciitis
Manual therapy – A practitioner (Osteo, physio etc.) will examine and explain to what they
think is causing the problem. They will treat you using soft tissue techniques, articulation and
Stretching – See the video link for some basic stretches. These can be done in sets of 3, held
for 30 seconds each time, up to 3 times a day.
Insoles and heel supports – you can buy heel cushioning supports specifically for heel pain
and insoles that will help to support the whole of your foot. These should be worn at all
times. You can get specific ones for you after a footscan assessment with Andre Duquemin at
Avenue Clinic or you can start with an off the shelf pair.
Rest – Rest you foot as much as possible, avoid activities that will cause excessive stretching
to the sole of your foot, such as running and prolonged standing.
Pain relief – Apply ice to the affected area. Wrap a cold pack in a towel and apply for 15-20
minutes, 3-5 times a day. Painkillers such as ibuprofen may help reduce inflammation and
pain or some people find rubbing pain relieving gel/cream into the sole of the foot beneficial.

If any of the above sounds familiar and you are currently suffering with heel pain, then please
contact us at Avenue Clinic and we will be happy to help.
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