Plantar fasciitis can make your first steps in the morning, walking, or standing activities particularly uncomfortable. Often related to mechanical overload of the foot, it can be influenced by footwear, activity level, walking or running surfaces, and recovery. Appropriate care can help you better understand your symptoms and support optimal recovery.
Definition and symptoms
Plantar fasciitis is an inflammation of the plantar fascia, a structure that connects the front of the foot to the heel and supports the arch of the foot. It usually results from excessive mechanical stress on the foot, particularly due to sports activities, inadequate footwear, or activity overload.
This condition mainly affects people who participate in impact sports as well as workers who remain standing or walk for prolonged periods.
The main symptoms of plantar fasciitis include:
- pain under the heel,
- more pronounced pain during the first steps in the morning,
- a sharp or needle-like sensation under the foot,
- plantar stiffness after a period of sitting or rest.
Symptom intensity may vary depending on:
- the level of weight-bearing physical activity (walking, jumping, running),
- the type of footwear worn,
- the amount of weight transmitted to the feet (body weight and carrying loads, when applicable),
- the stage of the condition and how symptoms have been managed since their onset.
Why do I have heel pain or pain under my foot?
Mechanical stress
Plantar fasciitis is mainly related to an overload of mechanical stress transmitted to the foot. This overload can occur when the plantar fascia is subjected to demands that are too great or increase too quickly relative to its ability to adapt.
Risk factors
Certain factors may also increase the risk of developing plantar fasciitis, including:
- a rapid increase in activity volume,
- inadequate footwear,
- tight calf muscles,
- weak foot muscles,
- prolonged standing at work,
- frequent carrying of heavy loads,
- introducing a new activity without proper progression.
When plantar fasciitis is already present, walking barefoot or wearing very flat shoes, repeated impact activities, inadequate recovery, and delayed treatment may worsen symptoms.
How can plantar fasciitis be relieved?
Expert advice
Proper management of mechanical stress is essential for optimal recovery. It is important to temporarily reduce, or even pause, physical activities that increase symptoms. Running can be replaced with walking, swimming without fins, or cycling, which are generally better tolerated.
It is also recommended to break up standing activities and walking by taking frequent seated breaks before the pain becomes significant. Applying kinesiology tape or a more rigid taping technique may help reduce symptoms while standing and walking.
Healthy lifestyle habits can also support recovery, including good sleep, adequate nutrition, proper hydration, wearing closed shoes that support the arch of the foot, and incorporating appropriate exercises. Avoiding the stomach sleeping position is also recommended.
Which professional should you consult?
Different healthcare professionals often work together to maximize outcomes. If you are unsure where to start, we recommend consulting a physiotherapist first. They can assess your needs and determine the most appropriate treatments for plantar fasciitis. If necessary, they can also recommend additional professionals to help optimize your rehabilitation.
Have questions? Call us today or contact our customer service team by email. Our team can help guide you to the right professional for your needs.
Physiotherapy
A physiotherapist can assess and confirm the diagnosis of plantar fasciitis, determine the possible cause of the symptoms, identify risk factors and aggravating factors, and recommend appropriate advice, exercises, manual therapy, taping, mobilizations when needed, and collaboration with other healthcare professionals.
Collaboration with a podiatrist may sometimes be necessary to incorporate custom foot orthotics.
Podiatry
Podiatry is a healthcare profession specialized in the assessment, treatment, and prevention of foot and ankle conditions such as plantar fasciitis, tendinopathies, and neuromas. Podiatrists prioritize conservative approaches tailored to your condition, including foot orthotics, injections, and other non-invasive treatments aimed at reducing pain and improving mobility.
Acupuncture
Acupuncture helps relieve pain, reduce inflammation, and release tension associated with plantar fasciitis. By promoting the release of natural pain-relieving substances and stimulating blood circulation, it supports tissue healing while improving patient comfort.
Frequently asked questions (FAQ)
How long does plantar fasciitis last?
The duration of plantar fasciitis varies considerably. It can be influenced by age, health status before symptom onset, the amount of standing or walking required in daily life, and individual circumstances.
When addressed promptly, plantar fasciitis may last a few weeks, typically around 6 to 12 weeks. However, it may persist for several months if left untreated or if management is delayed.
Can I walk or run with plantar fasciitis?
In general, it is important to respect your symptoms and avoid a significant increase in pain during sporting activities throughout the healing process.
If pain increases substantially during activity and takes more than an hour to settle afterward, the activity is likely placing too much mechanical stress on the foot. In this case, reducing the duration or intensity of the activity is recommended.
However, becoming overly sedentary may also contribute to a slower recovery.
What exercises are recommended for plantar fasciitis?
A physiotherapy assessment can help determine the most appropriate exercises.
In general, massaging the plantar fascia with a frozen water bottle may help relieve symptoms. Stretching the plantar fascia or calf muscles may sometimes provide relief, but it is not always recommended. In some cases, strengthening the muscles that support the plantar fascia may be more appropriate.
What shoes or orthotics are recommended for plantar fasciitis?
Closed shoes with moderate arch support and good heel cushioning are recommended to help reduce mechanical stress on the plantar fascia.
Compression sleeves or cushioned heel pads may also help relieve symptoms.
