By Sumaiya Farheen and Andrew Siyabalawatte, Oct 2023.
What is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of foot pain, affecting people of all ages. Plantar fasciitis pain occurs when the plantar fascia-a thick band of tissue on the underside of the foot-becomes irritated and inflamed.
The plantar fascia runs from the heel bone to the toes and plays a crucial role in supporting the foot arch. Repetitive strain, prolonged standing, walking, or high-impact activity can overload this tissue, leading to persistent plantar pain.
People who spend long hours on their feet, run regularly, or wear unsupportive footwear are at higher risk of developing plantar fasciitis. If foot pain becomes severe and walking is difficult, early assessment is essential to prevent long-term complications.
Severe Plantar Fasciitis Pain
Severe plantar fasciitis pain can make simple activities such as walking, standing, or getting out of bed extremely uncomfortable. Foot pain is often worst first thing in the morning or after prolonged sitting, as the plantar fascia tightens during rest.
If untreated, chronic plantar pain can alter walking patterns, placing extra stress on the foot, ankle, knee, and hip.
How To Cure Plantar Fasciitis in One Week
Rest – Avoid activities that aggravate the pain and prioritise rest.
Cold – Put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours
Compression – Utilize compression bandages or sleeves to reduce swelling and provide foot support.
Insoles – support the middle arch with insoles to reduce loading through plantar fascia.
Avoid Changing Footwear – Refrain from changing different shoes/trainers regularly as this can stress the plantar fascia due to different demands, thus slowing down the recovery process.
Loose Footwear – Do not wear flip-flops or backless slippers, these lack support and can overly stress the plantar fascia with each step.
Overactivity – do not walk or stand for long periods, as the increased activity will increase inflammation and most likely cause more pain.
Insoles For Plantar Fasciitis
Arch-supporting insoles help maintain optimal foot positioning and reduce strain on the plantar fascia. In some cases, leg-length differences or flat foot posture may contribute to plantar fasciitis pain, requiring tailored insole support.
Our Personal Recommendation : ICB Insole With Arch Support
I have personally used and recommended these cost-effective insoles from ICB Medical to hundreds of my clients over the years. They are highly durable and provide good shock absorption and support in maintaining a good foot position, all while providing comfort when wearing them in most shoes. They do all this without breaking the bank.
3 Signs That Plantar Fasciitis Is Healing
- Less to no pain upon getting out of bed in the morning, or standing after sitting for some time.
- Less to no swelling around the foot and reduced tightness in the plantar fascia.
- Range of motion and flexibility in the foot and toes begins to return.
How Can We Help?
Joint Mobilisations – Our practitioners use gentle manipulation of foot joints to enhance range of motion and reduce stiffness, which can alleviate pressure off the plantar fascia.
Immediate Pain Relief – Our Massage Therapists can help to relieve pain and discomfort in the foot by reducing tension in the leg muscles and fascia with techniques such as trigger point therapy, and deep frictions to break down scar tissue which grows during the inflammatory stage.
Shockwave Therapy – Non-invasive treatment to expedite healing, alleviate pain, and reduce inflammation in the affected area.
Laser Therapy – Laser therapy is able to provide early relief from plantar fasciitis pain, by reducing inflammation.
Policeman’s Heel
Police heel or policeman’s heel, is the same as Plantar Fasciitis Insole. It is one of the most common causes of heel pain. It occurs when the thick band of tissue, known as fascia (connective tissue) that runs from the heel bone to the toes becomes inflamed.
The Plantar Fasciitis that is associated with this condition is felt in the heel, and can become unbearable while walking or standing. The pain may be most intense upon waking in the morning. This is because of poor blood supply to the heel and foot area when you’re at rest.
Those that stand all day or those that run, are more at risk of developing policeman’s heel as the fat pad (cushion for the heel bone) beneath the heel bone is subject to sustained pressure over time, causing it to flatten and thus increase the load through the heel bone. This extra weight can which can may increase in patients who are overweight, or in people who frequently run.
Policeman’s heel is another name for plantar fasciitis, characterised by intense heel pain. The foot pain is usually worst in the morning due to reduced blood flow during rest.
Those who stand for long periods, run frequently, or carry excess body weight place repeated stress on the foot, flattening the heel pad and increasing plantar pain.
Plantar fasciitis pain can be debilitating, but with the right approach—early treatment, supportive insoles, foot therapy, and activity modification—most people recover fully.
Addressing foot pain early prevents chronic plantar fasciitis and helps you return to comfortable, pain-free movement.