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Plantar Fasciitis: Causes, Symptoms, Treatments, and More

Upstep - custom orthotics online
By Upstep Staff
Joel Taylor
Edited by Joel Taylor

Updated February 17, 2023.

Man in doctor's outfit showing young girl how to massage her foot with foam ball

The latest research is showing that plantar fasciitis consists of small micro-tears and thickening in the plantar fascia itself (the band of soft tissue that makes up the arch of the foot) and is most commonly caused by your feet being overloaded. The most common causes of this overload are poor foot mechanics (collapsed arches, flat, and high-arched feet) combined with too much standing and inappropriate shoes. Sport and exercise are also often implicated again due to the foot being overloaded and not getting a chance to heal itself.

The most common symptom of plantar fasciitis is heel pain that increases after exercise, long periods of sitting, or when you first wake up in the morning. However, plantar fasciitis can cause more problems if left untreated.

» Can orthotics relieve plantar fasciitis symptoms? Upstep's plantar fasciitis custom orthotics can easily fit into your lifestyle and provide the necessary support for your feet

What Can You Do About Plantar Fasciitis Heel Pain?

  1. Correct the foot mechanics with custom-made orthotics This is particularly important if you have had plantar fasciitis for over 3 months.
  2. Strengthen the muscles of your hips, legs, and feet Perform exercises designed to make them work better when standing and walking. Simple foot exercises are simply not enough.
  3. Change your shoes Shoes with good support and a small heel lift are essential. A good pair of running shoes or walking boots are good, flat and soft sneakers are not!

What’s So Special About the Upstep Custom Orthotic Solution?

Our orthotics are custom made to your own foot shape. This means that they will give the maximum support to your feet to reduce the underlying forces responsible.

All of our orthotics come with a comprehensive range of exercises designed by a specialist - our in-house Podiatrist, Philip Wells. These work with your orthotics to give the fastest and most comprehensive rehabilitation program possible.

» Still not convinced custom orthotics are for you? Read the plantar fasciitis custom orthotics review

More Tips for Reducing Plantar Fasciitis Heel Pain

  1. Combining orthotics, good footwear, and exercises always give the best long-term success.
  2. Be patient. It takes, on average, 6 months to fully recover from a really bad case of plantar fasciitis.

Everyone is different and this is never truer than when dealing with plantar fasciitis. This means that there is no magic bullet for everyone. However, the general rule of thumb is that in 99% of cases it is the overload of the foot that is to blame and this has to be removed.