What is it?

Plantar Fasciitis is one of the leading causes of heel and foot pain.  It usually manifests with sharp pain on the sole of the foot and/or the heel, particularly when weight bearing.  Your Plantar Fascia is a fibrous band that goes from your heel extending along the sole of the foot towards the toes.  Its role is to assist in maintaining your natural foot arch.  If the Plantar Fascia develops inflammation or microtears it is known as plantar fasciitis.


  • Heel pain
  • Foot arch pain, especially in the morning or after periods of rest
  • Pain in the Plantar Fascia that improves after a few steps or warm up


Risk Factors

  • Sports that place excessive stress on the heel and plantar fascia
  • Being overweight
  • Pregnancy
  • Flat feet or high foot arches
  • Shoes with poor support



Early days: Rest, Ice and Protection - as you would with other acute injuries.  In severe cases a brace or boot may be required to allow the inflammation to settle.

Regain movement: This involves stretching, movement exercises & treatment by a healthcare professional.

Restore strength: Restoring strength in musculature of the legs, feet and core, as well as foot arch control.

Improve technique and/or biomechanics:  You may choose to seek the opinion of your healthcare professional to assist in identifying the corrections necessary.  Ensuring quality footwear is also important here.