What is the plantar fascia?

Plantar fasciitis (osis) is a debilitating condition that causes pain in the heel or arch of the foot. It is caused by excessive strain on the plantar fascia ligament on the bottom of the foot. The plantar fascia ligament is a thick band of fibrous tissue that runs under your arch and attaches the heel to the toes. It supports your arch and helps you walk.

Signs & Symptoms

The following signs or symptoms may indicate plantar fasciitis:

  • Pain present on the bottom of the foot in the arch or the heel
  • Pain may present as an ache or be a sharp, burning pain
  • Pain is usually worse first step in the morning or when you get out of bed
  • Pain can also occur standing after being seated for a period
  • Pain mostly dissipates on walking but in chronic cases pain may be present on every step

Things you can do at home to manage plantar fasciosis

  1. Always wear shoes, preferably shoes with arch support and cushioning e.g. joggers or orthotic sandals
  2. Daily heel raises to assist with strengthening the plantar fascia 3 x 10 reps per foot, completed twice daily (see below)
  3. Rolling foot on an iced water bottle for 15 mins done once daily
  4. Towel exercise: place face washer or hand towel on the floor and attempt to pick it up with toes. Completed 3 x 15 reps.
  5. Daily plantar fascia stretches: completed 2 x 30 sets completed 6 times daily (see below)
  6. Massage/tennis ball exercise: completed twice daily, see regime below.

This is a handy guide that everyone can implement on a daily basis to assist with reducing inflammation in the heel and also to strengthen the arch.

Please note this is a sample guide of the treatment plan that a qualified podiatrist would implement, should your symptoms persist please contact our office and book an appointment with one of our qualified team.

To book a consultation with one of our podiatrists please call our office on 0435 722 565 or book online via website