What the plantar fascia is
It's a band of fibrous tissue running from the heel to the base of the toes that supports the arch of the foot. When it takes more load than it can tolerate, it becomes irritated where it attaches to the heel.
What makes it more likely
- Suddenly increasing your walking or running distance.
- Spending many hours standing on hard surfaces.
- Very flat or worn-out shoes, or going barefoot at home on hard floors.
- Tight or weak calves.
- Being overweight.
What to do
- Temporarily reduce the activity that triggers it most and swap it for cycling or swimming.
- Wear well-cushioned shoes with a slight heel, including at home.
- Before getting out of bed, stretch your foot for a few seconds.
- Rolling a ball or a cold water bottle under your foot can ease the pain.
Recommended exercises
- Calf stretch against a wall, with the knee straight and then bent: 3 × 30 seconds each.
- Fascia stretch: sitting down, pull your toes towards you and hold for 30 seconds. 3 times.
- Heel raises on a step with a rolled towel under your toes: rise over 3 seconds, hold for 2 and lower over 3. Start with 2 sets of 8 and build up.
How long it takes to improve
It does get better, but slowly: it usually improves over several months. Consistency with the exercises and managing the load are what help most.
See your doctor or a podiatrist if the pain started after a knock or a fall, if there's swelling or tingling, if it also hurts at rest and at night, or if it doesn't improve after a few weeks of self-care.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.