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Suffer with Plantar Fasciitis?

Do you suffer from heel pain? It may be Plantar fasciitis, as this is one of the most common causes of heel pain. 

Plantar fasciitis is inflammation at the site where the fascia (a tough band of fibrous tissue) attaches under the heel bone. It’s the most common cause of discomfort in the foot, with around 1 in 10 people suffering from it. According to, there has been research that has shown plantar fasciitis is sometimes caused by the shortening of the Achilles tendon and that exercises to lengthen it may help.

Plantar fasciitis usually causes stabbing pains that often occur with your first steps in the morning, as you have been resting whilst asleep. The more you move the more the pain will decrease but may return after long periods of staying still.

Symptoms of Plantar fasciitis

When you have Plantar Fasciitis, you will typically feel a stabbing pain in the bottom of your foot near the heel. The pain is usually at its worst when you wake up and take a first few steps or after exercising. It also can be triggered after when sitting or standing for long periods of time.

Causes of Plantar Fasciitis

According to The Mayo Clinic, Plantar fasciitis is most common in runners, people who are overweight and those who wear shoes with inadequate support. All of these factors can be a common cause of Plantar Fasciitis.


If you Feel that you have Plantar Fasciitis, then the NHS have some Do’s and Don’ts for heel pain which you can ease yourself.


  • Take paracetamol or ibuprofen
  • Put an ice pack on the heel for up to 20 minutes every 2-3 hours. Ensure the ice is wrapped in a towel.
  • Wear shoes with a medium sized heel and comfort
  • Try heel pads
  • Gentle stretching exercises- find some good ones HERE.


  • Put weight on the foot
  • Avoid walking or standing for long periods of time.
  • Go barefoot or wear flat shoes or shoes with no support

Please note: If you feel that you have Plantar Fasciitis don’t ignore the pain. It may result in chronic heel pain that hinders your regular activities. Seek a doctor’s advice if you are suffering.


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