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This diagram shows the position of the plantar fascia in relation to the bones in the foot. Inflammation of this band of tissue causes the symptoms of plantar fasciitis. Pain is the main symptom. You can imagine how the inflamed plantar fascia can hurt when you put pressure on the foot while walking. This pain can be anywhere on the underside of your heel. However, commonly, one spot is found as the main source of pain.

This is often about 4 cm forward from your heel and may be tender to touch. The pain is often worst when you take your first steps on getting up in the morning, or after long periods of rest where no weight is placed on your foot.

Often, it's described as a stabbing or aching pain. Gentle exercise may ease things a little as the day goes by. However, a long walk or being on your feet for a long time often makes the pain worse. Resting your foot usually eases the pain - this can be very frustrating for people who are trying to improve their fitness levels by taking up running!

Sudden stretching of the sole of your foot may make the pain worse - for example, walking up stairs or on tiptoes. You may limp because of pain. Some people have plantar fasciitis in both feet at the same time. Your doctor can usually diagnose plantar fasciitis just by talking to you and examining your feet. Rarely, tests are needed if the diagnosis is uncertain or to rule out other possible causes of heel pain. These can include X-rays of the heel or an ultrasound scan of the fascia.

An ultrasound scan usually shows thickening and swelling of the fascia in plantar fasciitis. Usually, the pain will ease in time. It may take several months or more to go. However, there is a variety of treatments that may help to speed recovery. A combination of different treatments may help.

These vary from rest and simple exercises most common to surgery rare. Collectively, these initial treatments are known as 'conservative' treatments for plantar fasciitis:.

This should be done as much as possible. Avoid running, excess walking or standing, and undue stretching of your sole. Gentle walking and exercises described below are fine.

Do not walk barefoot on hard surfaces. Choose shoes with cushioned heels and a good arch support. A laced sports shoe rather than an open sandal is probably best. Avoid old or worn shoes that may not give a good cushion to your heel. You can buy various pads and shoe inserts to cushion the heel and support the arch of your foot. These work best if you put them in your shoes at all times. The aim is to raise your heel by about 1 cm.

If your heel is tender, cut a small hole in the heel pad at the site of the tender spot. This means that the tender part of your heel will not touch anything inside your shoe. A podiatrist may be able to help with specialist inserts. Painkillers such as paracetamol will often ease the pain. Sometimes anti-inflammatory medicines such as ibuprofen are useful.

These are painkillers but also reduce inflammation and may work better than ordinary painkillers. Some people find that rubbing a cream or gel that contains an anti-inflammatory medicine on to their heel is helpful. An ice pack such as a bag of frozen peas wrapped in a tea towel held to your foot for minutes may also help to relieve pain.

Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up which is why it is usually most painful first thing in the morning.

The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel. Your doctor may refer you to a physiotherapist for exercise guidance. Watch our physiotherapist taking you through all the exercises for plantar fasciitis in our video. Each treatment option for Plantar Fasciitis has various benefits, risks and consequences. In collaboration with health. If the above treatments are not helping to relieve your symptoms, or if you are someone such as an athlete who needs a quick recovery, other treatments are available.

There is no one specific treatment that appears to stand out as the best. A steroid cortisone injection is sometimes tried if your pain remains bad despite the above 'conservative' measures.

It may relieve the pain in some people for several weeks but does not always cure the problem. It is not always successful and may be sore to have done. Steroids work by reducing inflammation. Sometimes two or three injections are tried over a period of weeks if the first is not successful. Steroid injections do carry some risks, including rarely tearing rupture of the plantar fascia.

In extracorporeal shock-wave therapy, a machine is used to deliver high-energy sound waves through your skin to the painful area on your foot. It is not known exactly how it works but it is thought that it might stimulate healing of your plantar fascia. One or more sessions of treatment may be needed. This procedure appears to be safe but it is uncertain how well it works.

This is mostly because of a lack of large, well-designed clinical trials. You should have a full discussion with your doctor about the potential benefits and risks. In studies, most people who have had extracorporeal shock-wave therapy have little in the way of problems. Avast Free Security. WhatsApp Messenger. Talking Tom Cat. Clash of Clans. Subway Surfers.

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