6/10/2018 2:30 AM Philip Wells Bsc.

Philip Wells Bsc.

Plantar Fasciitis causes and treatment

6/10/2018 2:30 AM

Pain in the bottom of your feet, especially under your heel? 

Worst 1st thing in the morning or when getting up after sitting?

Not getting better or even getting worse?

Sounds like you have Plantar Fasciitis!

So what can you do about it?

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 is also often implicated again due to the foot just being overloaded and not getting chance to heal itself.

What can you do about it?

1. Correct the foot mechanics with a custom made orthotic. This is particularly important if you have had plantar fasciitis for over 3 months.

2. Strengthen the muscles of your hips, leg and feet by doing 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 your orthotics 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.

Check here to see our range of custom made orthtoics for everyday and sport


#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

#3 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 overload of the foot that is to blame and this has to be removed.


#1 Even though the ‘-itis’ of Plantar fasciitis means inflammation, there is very little evidence of true inflammation being present. Therefore anti-inflammatory medications are not usually very helpful

#2 There is not a single foot type that suffers from Plantar fasciitis - it is a little more common in flat feet but but high arched feet also get it. However, there are usually different underlying causes.


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