Plantar Fasciitis is a condition that results in a pain in the foot and it affects more than 10% of people in the UK. Your feet endure a lot, so it’s not surprising that occasionally they suffer from the impact of all the work they do, but help is at hand, so to speak.

What is Plantar Fasciitis?

Plantar Fasciitis is a common inflammatory condition affecting the thick band of connective tissue (fascia) on the sole of the foot and can occur during most weight-bearing activities. If not treated correctly it can become a disabling chronic problem.

What are the symptoms of plantar fasciitis?

The pain of Plantar Fasciitis occurs in the bottom of your foot, around the heel and arch. It can happen:


  • After exercise, but the pain is not apparent during your exercise
  • When the sole of your foot is stretched, when the pain becomes worse
  • During your first few steps when you start walking after sleep or long periods of rest, occurring in your heel

What causes Plantar Fasciitis?

The causes of Plantar Fasciitis are quite varied and can include:


  • Wearing shows with poor support for the arch and without adequate cushioning
  • Exercising or walking for long periods on hard surfaces
  • Exercising with a tight calf
  • Repetitive activity or over-stretching the sole of your foot
  • Sports such as long distance running or dancing
  • Being overweight

How you can help relieve the symptoms

If you are in pain caused by Plantar Fasciitis the good news there are some simple steps you can take:

  • Wear footwear with better support and cushioning and don’t keep using running shoes that are worn out
  • Change your training program to reduce running/walking distance and impactful sports
  • Don’t stand for long periods on hard surfaces
  • When resting, raise your foot
  • Get a bottle of frozen water or cold rolling pin and roll it under the arch of your foot to help relieve pain

Do exercises such as lunges to stretch the muscles in the back of your leg

How physiotherapy can help

If you are unsure whether the pain you are experiencing is Plantar Fasciitis or you feel you need support to alleviate the symptoms, then talking to your physiotherapist will help.

The cause of your foot pain can be assessed by a detailed assessment and once the cause and extent of the issue have been identified, we support you to improve strength and movement, tailor an exercise programme and provide ultrasound and deep tissue massage.

Petersfield Physio

At Petersfield Physio we are here to support our clients every step of the way, even when they find it hard to commit to their exercises.

If you would like support to lead an active life and live in the Hampshire or Surrey areas, contact the Petersfield Physiotherapy and Sports Injury Clinic or ring 01730 267645.

We are here to advise, guide and support you back to a pain free, active lifestyle. After all, it’s a joint process.