Understanding Plantar Fasciitis: Causes, Symptoms & How Physiotherapy Can Help

If you’ve ever stepped out of bed in the morning and felt a sharp, stabbing pain in your heel, you’re not alone, you might be experiencing Plantar Fasciitis. It’s one of the most common causes of heel pain and affects people of all ages, from runners to those who spend long hours on their feet.

What Is Plantar Fasciitis?

The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. Its job is to support the arch of your foot and absorb shock when you walk. 

Over time, too much stress or strain on this tissue can cause tiny tears and inflammation leading to pain, stiffness, and discomfort, particularly in the heel area. 

Common Causes & Risk Factors:

Plantar fasciitis often develops gradually due to repeated stress on the foot. You may be more at risk if you:

 Spend long periods standing or walking on hard surfaces

• Have flat feet or high arches

• Wear unsupportive shoes

• Are overweight

• Have tight calf muscles or limited ankle mobility

• Recently increased your activity level or started a new exercise routine

Typical Symptoms:

People with plantar fasciitis often describe:

• Sharp heel pain first thing in the morning or after sitting for a while

• Pain that eases with movement but worsens after prolonged standing or walking

• Tenderness under the heel

• Stiffness or tightness in the arch of the foot

How Can Physiotherapy Help?

Physiotherapy plays a key role in both relieving pain and addressing the root cause of plantar fasciitis.

Here’s how a physiotherapist can support your recovery: 

1.Assessment & Education

We start by identifying the underlying cause whether it’s biomechanics, footwear, muscle tightness, or training errors and educate you about how to manage your symptoms day to day. 

2.Stretching & Strengthening Exercises

Targeted exercises help reduce tension on the plantar fascia and improve foot and leg strength. Common examples include calf stretches, towel stretches, and toe curls to support the arch.

 3.Manual Therapy & Soft Tissue Techniques

Hands-on treatments, such as joint mobilisations or soft tissue release, can improve flexibility and reduce tension through the foot and calf muscles.

4. Taping, Orthotics, and Footwear Advice

Supportive taping or custom insoles can relieve pressure from the heel and correct foot posture. We also guide you on footwear choices to improve comfort and reduce recurrence

5. Adjunct Therapies

Depending on your symptoms, additional options such as ultrasound therapy or percussion (massage) gun treatment may be used to promote tissue healing and ease discomfort, always as part of a comprehensive rehab plan.

Recovery & Prevention

With consistent care, most people recover from plantar fasciitis within a few months. To prevent future flare-ups:

• Maintain flexibility in your calves and feet

• Wear supportive shoes

• Gradually increase activity intensity

• Replace old or worn-out trainers

• Continue strengthening and balance exercises even after symptoms settle

 Success story:

Meet our patient, Angela Freeman. She was struggling with the plantar fasciitis pain but after just two sessions pain was significantly reduced and she was walking pain free.

Take the Next Step

Heel pain doesn’t have to slow you down. Early assessment and tailored physiotherapy can make a huge difference in speeding up recovery and preventing recurrence.

If you’re experiencing heel or arch pain, contact our physiotherapy team to book an assessment and start your recovery plan today.

Book online - Book Online | HomePhysio By Nicola Ltd

email enquiries@homephysionicola.co.uk or

call 01750 491549.

Home visits across the Scottish Borders (including Selkirk, Peebles, Hawick, Kelso, Galashiels, Melrose, Jedburgh, St Boswells, Earlston, Lauder, Duns, and Berwick): 

call 01750 491549 or email enquiries@homephysionicola.co.uk