Search
shop

Physio Corner – Plantar Fasciitis

Physio4Life, an award winning physiotherapy clinic specialising in athletes, are delivering advice on how to treat common injuries associated with triathlon
Chief Correspondent
Last updated -

Plantar Fasciitis – the most common cause of heel pain

What is Plantar Fasciitis?

Plantar Fasciitis is the inflammation of the plantar fascia, a strong band of tissue (similar to a tendon) which stretches from the heel to the five toes at the bottom of the foot. This band of tissue supports the arch of the foot. The inflammation usually occurs as a result of repetitive trauma to the tissue where it attaches to the heel bone. As we stand and apply weight to the foot, the arch drops and the plantar fascia becomes taut. Plantar Fasciitis occurs when the weight applied to the foot becomes so great that the tension in the plantar fascia increases, causing damage as it begins to pull away from the heel bone.

What are the causes?

  • Biomechanical factors such as excessive pronation (flat feet), high arches or tight Achilles tendon
  • Poorly cushioned shoes
  • Poor arch support in shoes
  • Repetitive pressure of the feet from activities requiring prolonged weight bearing activities such as walking or running
  • Rapid change in activity level
  • Wearing high heels
  • Running up hills or on toes

What are the symptoms?

The pain from Plantar Fasciitis can present as a dull ache or sharp pain on weight bearing.

Post-rest pain occurs after a long period of rest, such as after walking in the morning or prolonged sitting. A sharp pain is felt that usually subsides after being on the affected foot for approximately ten minutes allowing the fascia has warmed up.

Overuse pain occurs after an extended period of being on the feet such as jogging or walking and is characterised by a dull ache.

Morning heel pain is the most painful symptom associated with plantar Fasciitis. It occurs after long period of rest, the first few steps are the most painful from the plantar fascia being over-stretched and the pain then subsides over time.

How is Plantar Fasciitis treated?

The following are all techniques that are commonly used:

  • Rest: as much as possible, avoid running, excessive walking and weight bearing activities.
  • Ice massage of the painful area can help to reduce inflammation.
  • Supportive foot wear: avoid walking bear foot, wear supportive, cushioned shoes with good arch supports.
  • Buy some cushioned heel pads to place inside your shoes to provide extra shock absorption.
  • Anti-inflammatories can help to reduce pain and inflammation. An anti-inflammatory gel rubbed onto the painful area can also be useful.
  • Custom-made orthotics can reduce the amount of stress placed on the plantar fascia.
  • Night splints are braces that allow the stretching of the calf and plantar fascia whilst sleeping.
  • Self massage: in a sitting position place a ball or cylindrical device under your foot and roll it back and forth applying pressure to the sole of your foot.
  • Having your foot taped can reduce stress placed on the plantar fascia and relieve pain whilst weight bearing.

Stretches specifically for the plantar fascia

  • When you are sitting with your legs stretched out, keep your knee straight and place a belt or towel around the sole of your foot and pull your foot back towards your head.
  • In a standing position, facing a wall, place your heel on the ground close to the skirting board with your toes on the wall to stretch the sole of your foot.
  • Stand on the edge of a step, on the balls of your feet only, and lower your heels down until you feel a stretch in the sole of your foot.
  • Calf stretch: stand facing a wall with the leg to be stretched behind you, knee straight, and the other leg in front of you with the knee slightly bent. Move your hips forward until you can feel a stretch in the calf.

Physiotherapy

Physiotherapists are able to perform biomechanical assessments which look at posture, the alignment of lower limbs including foot position and the need for orthotics. Advice can be given in regards to the most appropriate footwear for various foot shapes and stresses that occur during weight bearing. Manual therapy techniques used include: deep tissue massage and stretches, other physiotherapy treatment techniques include: electrotherapy such as ultrasound, strapping, tailor-made home exercise program, acupuncture and core stability training.

Biomechanical assessments

Physio4life provides biomechanical assessments which involve;

  • Assessment of foot biomechanics
  • Video analysis using Quintic software and a full body assessment will allow us to predict areas of your body which may be vulnerable to injury
  • Full foot casting taken for the production of customised foot orthotics to correct pronation/supination and incorrect foot strike timing
  • The assessment is a useful tool to prevent injuries occurring and corrects existing problem
  • A cortisone injection provided by your GP may help to relieve symptoms of pain and inflammation if conservative treatment fails

Physio4Life

Physio4Life is an award winning physiotherapy clinic priding itself in providing the very best diagnosis and treatment to ensure that athletes are able to return to everyday life with minimal disruption. Services on offer include sports injury specialists, sports massage, running biomechanics and video analysis, orthotics and footwear recommendations, core training and Pilates classes, and fitness testing. The long opening hours ensure appointments are available for even the busiest patients. Please contact them on 020 8704 5998 or see our website www.physio4life.co.uk for more information.

John Levison
Written by
John Levison
TRI247's Chief Correspondent, John has been involved in triathlon for well over 30 years, 15 of those writing on these pages, whilst he can also be found commentating for events across the UK.
Discover more
TRI247 podcast p/b Challenge Family episode 2
Go behind the scenes at Challenge Roth with the latest episode of the TRI247 podcast
Cadomotus Chronos triathlon cycling shoes
The triathlon cycling shoe that promises a 10-watt saving: Cadomotus Chronos Aero triathlon cycling shoes review
Challenge Family Roth
Five things you need to know about the Challenge Roth bike course
Challenge St. Pölten 2024 - image credit Jose Luis Hourcade / Challenge Family
PremiumExpert swim coach on the three most common swim mistakes age group triathletes make (and how to fix them!)
TRI-FIT VANGUARD tri suit review
The entry-level tri suit with a serious amount of performance for the price point – TRI-FIT VANGUARD review
latest News
Danielle Lewis (USA) takes the win in Lake Placid.
Start list for IRONMAN Lake Placid REVEALED – and it’s stacked with world class names
Julie Derron wins T100 San Francisco 2025
IRONMAN Vitoria-Gasteiz 2025: Olympic star wins by MORE than half an hour for first full-distance win
Matt Hauser Linn Jeffcoat Willian Australia win Mixed Relay WTCS Hamburg 2025
WTCS Hamburg 2025 Mixed Relay World Championship: Hauser anchors Australia to glory
Kat Matthews wins IRONMAN 703 Swansea 2025 finish line
IRONMAN 70.3 Swansea 2025 women’s results: Kat Matthews a class apart
Harry Palmer wins IRONMAN 703 Swansea 2025
IRONMAN 70.3 Swansea 2025 men’s results: Britain’s Harry Palmer defends title in style
triathlon on your terms
Never miss out with our triathlon alerts & digest. Get a dose of adventure & inspiration with Boundless.
The 247 Group

The home of endurance sports

TRI247-LOGO_Primary-Black_RGB-1

CHOOSE YOUR MEMBERSHIP TO BECOME PART OF SOMETHING EPIC

We’re on a mission to elevate the world of endurance sport, becoming your go-to resource for expert training tips and inspiration, unbiased reporting and creating a platform for grassroots voices. But we can’t do it without you on board! Choose a TRI247+ membership option below and become part of something epic.

£7.95/month

Unlimited access. No ads. A whole library of tips, advice and inspiration at your finger tips, and the chance to shape the future of triathlon journalism.

You’ll also gain access to our other premium websites:

Have an account? Sign in

£47.95/year
£95.40/year

50% Discount

Unlimited access. No ads. A whole library of tips, advice and inspiration at your finger tips, and the chance to shape the future of triathlon journalism.

You’ll also gain access to our other premium websites:

Have an account? Sign in

Share to...