Plantar Fasciitis
Plantar Fasciitis is a common foot problem. It is a pain on the bottom of your foot, around your heel and arch commonly causing stabbing pains that occur with your first steps on a morning. As you get up and start your day, the pain normally decreases but will usually return after long periods of standing, or when you stand up after sitting down for a while.
The main symptom for plantar fasciitis is pain on the bottom of your foot, around your heel and arch. This pain would typically be at its worst when you start walking after resting or sleeping. You might also feel this pain when suddenly stretching the sole of your foot, e.g., walking upstairs, or walking up a steep hill.
What are the causes of Plantar Fasciitis?
Straining the part of your foot that connects your heel to the metatarsals can cause Plantar Fasciitis. It isn’t always clear why this happens, but you may be more likely to get Plantar Fasciitis if you;
- Recently started doing a lot more running, walking or standing up
- Overstretch the sole of your foot during exercise
- Wear shoes with poor support for a long period of time
- You suffer from hypermobility
What treatment can I try if I have Plantar Fasciitis?
There are a few simple things you can try at home if you suffer from Plantar Fasciitis to help reduce the pain. You could try the following;
- Rest and raise your foot on a stool if you can
- Regularly use a towel-wrapped ice-pack
- Wear shoes with cushioned heels and good arch support
- Use insoles or heel pads in your shoes
- Regular, gentle stretching exercises
- Softer exercises such as swimming
What should I avoid doing if I have Plantar Fasciitis?
You already have pain and don't want to aggravate it further, so it's important to try and manage your symptoms. To help you manage your symptoms quickly and painlessly, we would try to avoid;
- Wearing high heels, pointy shoes or flip-flops
- Pushing through the pain
- Walking barefoot on hard surfaces
- Wearing old flat shoes or unsupportive slippers
- Standing or walking for long periods of time
What shoes would we recommend?
Our expert advice would be to visit your local shoe shop where they can professionally measure your feet. See if there's a Charles Clinkard near you here.
We would suggest shoes with;
- Good arch support, such as Skechers Arch Fit range
- A strap, or that can be tied. How about some trainers?
- A slight heel, ideally no higher than 1cm
- A good cushioned sole and insole