Plantar Fasciitis (Heel Pain)

Plantar fasciitis is inflammation of the fibrous band of tissue (the plantar fascia) that extends from the heel to the forefoot. The plantar fascia becomes irritated and inflamed, resulting in heel pain (often the first few steps in the morning are especially painful).

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The classic symptom of plantar fasciitis is heel pain, especially when stepping out of bed first thing in the morning. One or more of the following symptoms may be present:

  • Pain on the bottom of the foot, especially under the heel (where the plantar fasciia attaches to the heel bone)
  • Pain in the arch of the foot
  • Pain that usually increases when stepping for the first time after resting or sitting
  • Pain when standing or walking for long periods of time
  • Pain that increases over a period of months
Plantar Fasciitis (Heel Pain) image

People who have problems with their arches, either overly flat feet or high-arched feet, are more prone to developing plantar fasciitis. Often this may have been aggravated by lifting excessive weight (heavy rucksack, boxes, children), wearing unsupportive footwear or increasing the level or intensity of a sport or activity. Putting abnormal or excessive strain on the plantar fascia can lead to plantar fasciitis.

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Custom made insoles that fit into the shoe can be beneficial to the foot and help to reduce the described symptoms, by providing stability to the foot, support to the plantar fasciia and cushioning to the heel. The custom made insoles can be complemented with a shock absorbing insole to protect the plantar fasciia from the harmful shock waves that can cause micro-traumas and increase inflammation, especially when walking on hard surfaces. Footwear that provides a supportive fit, the correct width in the forefoot and a good quality sole unit can also help to provide comfort.

Other measures to help speed the recovery from plantar fasciitis include:

  • Avoid walking barefoot
  • Massage the plantar fasciia in the morning BEFORE stepping out of bed for the first time and when stepping for the first time after resting or sitting for a prolonged period. This can be done by rolling the foot on a small “spiky” ball to help increase circulation and soothing and stretching the arch of the foot.
  • Sports massage and stretching exercises – consult your local Physiotherapist.
  • Rest, reduce extended physical activity.
  • Ice, putting an ice pack (or bag of peas) on your heel for 20 minutes several times a day can help reduce inflammation (please do not apply ice directly to the skin).
  • Plantar fasciia supports to provide support and relief to the plantar fasciia
  • Plantar Fascia Sock to be worn overnight, the pull on the toes causes the plantar fascia to stretch. When stretched for a sustained period (overnight) the tissues are encouraged to repair and heal in a better position which helps to reduce and alleviate the symptoms of plantar fasciitis.
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This condition Explained


“Here at The Foot & Insole Specialist we are able to build a unique, three-dimensional insole that follows the exact contours of your feet. The state-of-the-art thermo moulding technology enables me to create an insole to cup and stabilise the heel and create contact and support along the plantar fasciia and throughout the foot, helping to relieve the high pressures at the heel, whilst also providing extra cushioning and foot control. For long term results combine this support with shock absorption and massaging of the foot in the morning.