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3 Ways to Help Plantar Fasciitis

Matthew Godwin

With the start of the new year, it is great to see so many people out running and exercising around North Devon. Hopefully, many will continue with this habit in the future. One major thing that could derail peoples health kicks can be Injury or pain. One of the most common injuries from activity is Plantar Fasciitis, especially if someone has a sharp increase in activity in a short period of time.


Plantar fasciitis is one of the most common causes of heel pain (but certainly not the only one!) that effects millions of people worldwide. It occurs when the plantar fascia, a thick band of tissue that supports the arch of the foot, becomes inflamed or damaged. Symptoms normally include a sharp pain in the arch or in the heel especially when taking the first steps after a rest (eg. after getting up from bed). Although there is no one reason why this happens, one common causes is the overloading of the fascia. If you're struggling with this condition, here are three things to try to alleviate the pain and symptoms you may be feeling so you can continue to exercise.


1.     Reduce load but DON’T stop exercising!

The first instinct is to stop exercising or doing any unnecessary activity to rest the foot, but this is not recommended. As you may have experienced, movement can help ease the pain that you feel first thing in the morning. Just be sensible and reduce how much activity you have been doing or reduce the intensity, listen to your body!

·       Avoid any movements that cause a sharp pain in the foot, or any high intensity movements such as repeated jumping, burpees etc.

·       From how much exercise you do now, just half it (so half the distance if running) and do it with less intensity (slower) and see how the plantar fascia reacts to this, listen to your body the next day. Increase or decrease how much exercise you do next time by what your body tells you, but do it SLOWLY. Its about managing load.




2. Wear Supportive Footwear

Good footwear is essential in managing plantar fasciitis. Shoes with good arch support and cushioning help reduce stress on the plantar fascia and provide much-needed comfort. Look for shoes that offer:

  • Firm heel support

  • A well-cushioned sole

  • Adequate arch support

Additionally, orthotic insoles that we can provide at North Devon Footcare can help reduce pain and symptoms, by helping to redistribute pressure and alleviate strain.


3. Apply Ice and take anti-inflammatories

To help you recover and ease pain and symptoms, try applying ice to the area. Don’t be afraid to take anti-inflammatory such as Ibuprofen, but do not become reliant on them. Here’s how to effectively use ice therapy:

  • Ice Pack Application: Wrap an ice pack in a towel and place it on your heel for 15-20 minutes.

  • Ice Rolling: Freeze a water bottle and roll it under your foot for a combination of massage and cold therapy.


Find Relief with North Devon Footcare

If you are still struggling with foot pain after using these tips, get in contact with us and we can help you get exercising again. We offer biomechanical assessments, this comprehensive assessment includes gait analysis and also uses Footscan, Footscan is the most high-tech pressure plate on the market, providing detailed analysis of your foot mechanics, undetectable by the human eye. From your assessment we can then provide you with an optimal treatment plan for your recovery.


 Click here to book an appointment or give us a ring on 01271533020.





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