Have you got pain in your heel?

If you are suffering from a sharp pain on the underside of your heel, you are more than likely suffering from Plantar Fasciitis. This condition is caused by inflammation of the Plantar Fascia , a thick fibrous band of tissue that runs under the arch of the foot. 

Sudden or gradual damage can cause micro tears which cause the fascia to thicken leading to Plantar Fasciitis. The pain associated with this condition is often most intense with the first steps in the morning, or after periods of inactivity. It is most common to experience pain in just one foot, though up to a third of all sufferers have issues with both feet.

Plantar Fasciitis is common in middle-aged people, or younger people who are on their feet a lot, though anyone may suffer from the condition. You are more likely at risk if:

  • Your feet roll inward (pronate) when you walk
  • You suffer from flat feet, or high arches
  • You wear poor fitting shoes, or that are worn
  • You are overweight
  • You walk, or stand a lot, particularly on hard surfaces
  • You have tight calf muscles

There is no single treatment that will work best for Plantar Fasciitis, but there are things that can be done to relieve symptoms and help treat the condition. As well as trying to rest from the things that aggravate it, such as walking on hard surfaces, it is important to keep the calf muscles and intrinsic muscles of the foot loose. The exercises shown below may help, try and hold each stretch for 30-60 seconds, and roll on the ice bottle for 2-3 minutes:

Toe Stretches


Calf Stretches


Ice Bottle Roll


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