Plantar Fasciitis Explained



With gyms only starting to re-open again, many of you have been shifting your focus towards beating your best running records. We’re now starting to see a lot more foot and ankle injuries in the clinic as a result, with the most common injury being plantar fasciitis.

What is plantar fasciitis?

Plantar fasciitis is the irritation of the plantar fascia, which attaches to your heel and the bottom of your toes. The role of the plantar fascia is to support the arch of your foot, and to absorb and distribute load throughout your foot while you are walking and running. If the plantar fascia can’t handle the load that is being placed through it, such as a sudden spike in running, then it can become irritated and possibly weakened which leads to pain.


What causes plantar fasciitis?

As well as an increased exercise or running load, there are a few other factors that may predispose someone to experiencing plantar fasciitis which include;

  • High BMI
  • Reduced ankle mobility
  • Foot posture abnormalities
  • Poor footwear
  • Other health conditions


How do we treat plantar fasciitis?

There are a number of different treatment methods that help alleviate pain from plantar fasciitis such as;

  • Rest
  • Ice
  • Non-steroidal anti-inflammatory drugs
  • Massage
  • Stretching
  • Shoe inserts or orthotics
  • Foot taping
  • Shockwave therapy

These treatment methods are great at relieving the short-term and often high level of pain from plantar fasciitis, but it is important to include a structured exercise program if you want to continue performing exercises such as running.

Strengthening exercises involving heavy resistance have been shown to be effective in reducing and preventing pain from plantar fasciitis. The reason that heavy strength exercises help is because they increase the load tolerance of the plantar fascia, which means that you can put more stress through the plantar fascia without causing injury or irritation.


If you have been experiencing heel or foot pain as a result of running, make sure to use the links below to book in with our physios to get you started on an in-depth rehab program to get you back on track.


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