Plantar Fasciitis

What Causes Plantar Fasciitis?

Plantar fasciitis develops from various factors that increase stress on the plantar fascia:

Biomechanical factors:

  • Flat feet or high arches that alter weight distribution

  • Overpronation or poor foot mechanics during walking or running

  • Tight calf muscles or Achilles tendon

  • Weak intrinsic foot muscles

  • Poor ankle mobility affecting foot function

  • Leg length discrepancies

Activity-related factors:

  • Sudden increase in running distance or intensity

  • Activities involving prolonged standing or walking

  • Running on hard surfaces or uneven terrain

  • Poor or worn-out footwear with inadequate support

  • Returning to activity too quickly after a break

  • High-impact sports involving jumping or running

Individual risk factors:

  • Age (most common between 40-60 years)

  • Excessive body weight placing additional stress on feet

  • Occupations requiring prolonged standing

  • Previous foot or ankle injuries

  • Tight hip flexors affecting lower limb mechanics

Contributing factors:

  • Poor training progression in runners

  • Inadequate warm-up before activity

  • Lack of regular stretching and mobility work

  • Sleeping positions that keep feet in plantarflexed position

What is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain, involving inflammation and irritation of the plantar fascia - a thick band of tissue that runs along the bottom of your foot from your heel to your toes. This tissue acts like a bowstring, supporting the arch of your foot and absorbing shock during walking and running.

When the plantar fascia becomes overstretched or overused, small tears can develop in the tissue, leading to inflammation and pain. The condition typically develops gradually and can significantly impact your ability to walk, run, or stand for extended periods.

What Are the Symptoms?

Plantar fasciitis presents with characteristic pain patterns that are often diagnostic:

Primary symptoms:

  • Sharp, stabbing pain in the heel, particularly near the arch

  • Severe pain with the first steps in the morning

  • Pain that improves with gentle movement but worsens with prolonged activity

  • Tenderness when pressing on the inside of the heel

Activity-related symptoms:

  • Pain during or after running that may force you to stop

  • Discomfort when walking barefoot on hard surfaces

  • Pain when climbing stairs or walking uphill

  • Stiffness and pain after periods of rest or sitting

  • Gradual onset of symptoms over weeks or months

Progressive symptoms:

  • Pain that initially occurs only with activity but may progress to constant discomfort

  • Burning or aching sensation along the arch of the foot

  • Swelling on the bottom of the heel in some cases

  • Compensatory walking patterns to avoid heel contact

  • Reduced walking speed and stride length

Functional limitations:

  • Difficulty with prolonged walking or standing

  • Reduced running performance and endurance

  • Impact on daily activities like shopping or commuting

  • Sleep disturbance due to night pain in severe cases

  • Altered gait patterns affecting knees, hips, and back

Struggling with persistent heel pain? Our specialist team has extensive experience treating plantar fasciitis in runners and athletes of all levels. We provide comprehensive assessment including targeted manual therapy techniques, and bespoke rehabilitation programmes to address both symptoms and underlying causes of your foot pain.