Plantar Fasciitis

What is plantar fasciitis?

Plantar fasciitis is a common condition that causes pain in the bottom of your foot. The pain is usually around your heel and the arch of your foot.

It happens when a thick band of tissue that runs along the bottom of your foot becomes strained or damaged. This band of tissue connects your heel bone to your toes and helps support your foot when you walk.

What does it feel like?

The main sign is pain on the bottom of your foot. You might notice that:

• The pain is much worse when you first get out of bed in the morning
• It hurts when you start walking after sitting down for a while
• The pain gets better as you move around, but comes back if you stand or walk for too long
• It's painful when you stretch the bottom of your foot, like when you walk upstairs or lift your toes up

Who gets plantar fasciitis?

Anyone can get it, but it's more common if you:

• Are aged between 40 and 60
• Have recently started exercising on hard surfaces like concrete
• Have tight calf muscles
• Do lots of standing, walking or running
• Are overweight
• Wear shoes with poor support

How can you help yourself?

There are several things you can do at home to ease the pain:

Things to do:

• Rest your foot and put it up on a stool when possible
• Put an ice pack wrapped in a towel on the painful area for up to 20 minutes, every 2-3 hours
• Wear shoes with good cushioning and arch support
• Use insoles or heel pads in your shoes
• Do gentle stretching exercises for your foot and heel
• Try swimming or other exercise that doesn't put pressure on your feet
• Take paracetamol or use ibuprofen gel if you need pain relief
• Try to lose weight if you're overweight

Things to avoid:

• Don't walk or stand for long periods
• Don't wear high heels or tight, pointy shoes
• Don't wear flip-flops or backless slippers
• Try not to walk barefoot on hard floors

When to speak to your GP

You should speak to your GP if:

• Your foot pain is severe or stopping you doing normal activities
• The pain is getting worse or keeps coming back
• Your foot pain hasn't improved after trying self-care for 2 weeks
• You have any tingling or numbness in your foot
• You have diabetes and foot pain (foot problems can be more serious if you have diabetes)

Getting help

Your local pharmacist can advise you on the best painkillers and insoles for your situation.

If your symptoms don't improve, your GP might refer you to a physiotherapist or foot specialist. They can show you specific exercises, recommend proper footwear, or suggest other treatments like steroid injections if needed.

In some areas, you might be able to refer yourself directly to NHS physiotherapy services without seeing your GP first.

Remember, most people with plantar fasciitis get better with simple self-care measures, but it can take time to heal completely.

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Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.