Overview

Plantar fasciitis is a common condition that can usually be diagnosed by a simple physical examination with a doctor. In many cases, plantar fasciitis resolves by itself after some time with plenty of rest. Although injections and surgery can be used to treat plantar fasciitis, the condition can and will often resolve on its own given time. Treatment tends to focus on pain relief. This article provides plenty of ways to ease the pain at home.

What is plantar fasciitis?

Plantar fasciitis is a common cause of pain at the base of the foot, affecting the sole, arch or heel. The pain is described as sharp, and worsens on standing, especially after sitting or lying down for a long time.¹

In plantar fasciitis, the pain actually comes from straining the plantar fascia – the connective tissue that stretches between the heel and the toes of the feet. Over time, small tears can form in the plantar fascia. The tissue becomes inflamed and causes pain when standing. This painful condition is known as plantar fasciitis.²

Plantar fasciitis is commonly caused and aggravated by prolonged standing, excessive exercise and being overweight.¹

How is plantar fasciitis diagnosed?

Plantar fasciitis is a common condition and can usually be diagnosed by a simple physical examination with your medical practitioner. They may ask questions about the nature of the pain, general health and level of exercise. The medical practitioner may ask further questions about lifestyle to rule out other foot pain causes.

Although rare, if the diagnosis is still uncertain then the practitioner may refer to a foot specialist (podiatrist), or request scans for further investigation. X-rays can be used to rule out problems related to the bones in the feet that may cause foot pain, such as fractures and bony lesions. On the other hand, ultrasound and MRI scans can be used to show the condition of the plantar fascia tissue. Thicker plantar fascia can be a sign of the inflammation associated with plantar fasciitis.²

How can I treat plantar fasciitis?

Mild cases of plantar fasciitis often get better on their own. Improvements can usually be seen within a week or two. For some people, it can take up to a year to fully recover. The following advice can be used to manage the pain at home, while giving time for the foot to heal on its own.

Rest

Rest gives the body time to recover and mend. As with sports injuries, ensure plenty of rest and try to elevate the foot on a stool when sitting.

Ice

Ice can be helpful in easing pain for a short time. Apply an ice pack for up to 15 minutes at a time. To prevent discomfort, try to avoid applying the ice directly to the skin by wrapping the ice in a towel.

Gentle physical exercise

While exercise has its benefits, strenuous activities can aggravate the pain with plantar fasciitis. Instead, try gentle exercises that do not put pressure on the feet, like swimming. Regular gentle stretching may also ease the pain.

Supportive footwear

Shoe insoles can be used to provide arch support and improve posture when walking or standing. This reduces pressure and stress placed on the feet, which eases plantar fasciitis.

Cushioned pads can help to soften the impact while walking. This makes walking more comfortable.

Night splints hold the foot in a position that avoids placing stress on the plantar fascia while sleeping.¹

Pain relief medications

Paracetamol can be enough to combat mild pain and is safe to take for most people.

Ibuprofen and other anti-inflammatory medications can be taken as a tablet, or applied directly to the skin as a gel. Anti-inflammatory medications may also be used if paracetamol alone is not enough. 

Both paracetamol and ibuprofen are available to buy over the counter in pharmacies. If unsure whether a medication is suitable, be sure to ask the pharmacist or doctor for advice.

When should I see a doctor about plantar fasciitis?

Seek further medical attention if:

• The pain is severe enough to stop you from performing daily activities, or putting weight on the foot
• The pain is worsening, or keeps coming back, or has not improved after 2 weeks of treating it yourself
• There is swelling, changes in colour or changes in temperature along the feet or leg
• Diabetic – feet problems have the potential to be more severe in people with diabetes

What other treatments are there for plantar fasciitis?

Other treatments for the plantar fasciitis include: 

Corticosteroid injections

Corticosteroid injections reduce inflammation in the plantar fascia, providing short-term relief for up to one month. However, in many cases the pain can return after a couple of months. The injection itself can be very painful and is generally reserved for severe cases.³

Platelet-rich plasma injections (PRP)

Platelet-rich plasma injections (PRP) is a newer therapy that is found to give similar short-term relief effects as corticosteroid injections. PRP aims to help recovery by introducing more natural growth factors to encourage regeneration of the plantar fascia tissue.⁴

Extracorporeal shockwave therapy (ESWT)

Extracorporeal Shockwave Therapy (ESWT) is another newer therapy that can reduce pain, but there are varying reports on how well it works. The treatment uses a device to send vibrations through the skin and to the affected tissue. Similar to PRP, this treatment stimulates recovery in the affected area. After treatment, patients may experience foot swelling and numbness. ESWT is usually reserved for cases where plantar fasciitis keeps coming back.¹

Plantar fasciotomy

Plantar fasciotomy is a surgical procedure that involves cutting the plantar fascia, to reduce the tension. While found to be effective, the recovery time and risks from undergoing surgery leave this option as a last resort in most cases.¹

FAQs

What is plantar fasciitis, and what causes it?

Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. It’s often caused by overuse, such as from prolonged standing, running, or wearing improper footwear, leading to small tears in the fascia that result in pain and stiffness.

What are the common symptoms of plantar fasciitis?

The most common symptom is a sharp pain in the heel, particularly with the first steps in the morning or after periods of rest. The pain may decrease after you start moving but can return after long periods of standing or after exercise.

How can plantar fasciitis be treated?

Treatment options include rest, icing the affected area, stretching exercises, and wearing supportive footwear. Over-the-counter pain relievers and physical therapy can also be effective. In more severe cases, a doctor may recommend corticosteroid injections, orthotics, or in rare instances, surgery.

Summary

Plantar fasciitis is a painful condition affecting the foot. It is a common condition that can be diagnosed after a simple physical examination. Treatment is focused on relieving pain, while giving time for the foot to recover on its own. Many of these treatments can be carried out at home – including getting plenty of rest, using an ice pack, performing gentle exercises or stretches, using supportive footwear, and simple pain relief medications such as paracetamol and ibuprofen. For more severe cases, injections, shockwave therapy and surgery are available.