Fix Your Plantar Fasciitis: A Step-by-Step Recovery Plan
Plantar fasciitis is one of the most common causes of heel pain, and we know how frustrating it can be. That sharp, stabbing pain in the morning or after long periods of rest? It's caused by inflammation in the plantar fascia, the thick band of tissue supporting your arch. But don’t worry—we’re going to help you fix this!
Step 1: Stretch and Strengthen Daily
Loosening tight muscles and strengthening your feet is key to long-term relief:
Gastrocnemius Stretch – Stand on the edge of a step, drop your heels down, and hold for 30 seconds. Repeat 3 times.
Foot Massage with a Ball – Roll a small ball (a can of beans works too!) under your foot for 2-3 minutes to break up tight tissue.
Soleus Stretch – Stand at a wall, step one foot back, keep the heel down, and bend the back knee slightly while leaning forward. Hold for 30 seconds. Repeat 3 times.
Plantar Fascia Stretch – Sit with your legs straight in front and use an exercise band (or long towel) to pull your toes back. Hold for 30 seconds. Repeat 3 times.
Towel Toe Curls – Sit in a chair, place a towel or piece of paper under your foot, and continuously scrunch and release using only your toes. Aim for 2-3 minutes.
Toe Stretch Against a Wall – Place your toes up against a wall, keeping the ball of your foot on the ground. Lean forward slightly and hold for 30 seconds. Repeat 3 times.
Step 2: Consider a Biomechanical Assessment
Foot structure and movement patterns can make plantar fasciitis worse. A gait assessment can pinpoint issues, and even allow custom insoles to be designed to provide the support needed to reduce stress on your plantar fascia.
You can find information about our Footscan gait analysis system and custom 3d printed insoles here.
Step 3: Wear the Right Shoes
Ditch the flimsy, unsupportive shoes! Choose footwear with:
At least a 10mm heel-toe differential.
A thick, firm “rocker sole” design.
A firm heel counter for stability
Lace fastening
Most running trainers are a good place to start however speak to an Orthotist for tailored footwear advice.
Step 4: Consider a Night Splint
If your morning pain is unbearable, a night splint can help by keeping your foot in a stretched position while you sleep. This prevents the plantar fascia from tightening overnight. An Orthotist can advise on the right type of night splint for your needs.
Step 5: Reduce Inflammation & Avoid Overuse
Ice your foot for 10-15 minutes after activity.
Limit high-impact activities (like running) while healing.
Gradually return to exercise as pain improves.
Stick with this plan, and you’ll be on your way to pain-free movement! If you want any further advice, please get in touch.
You’ve got this!
Garforth, Leeds
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