All About Managing Plantar Fasciitis

Plantar FasciitisBefore we talk about the condition, let’s get to know the part involved- the plantar fascia. It is a thick group of tissue that is located at the bottom of the feet from the heel towards the toes. This tissue sustains the foot’s arch.

Too much usage or straining of the plantar fascia may lead to tearing or damage of these tissues, but before it gets worse, the body reacts by using its usual defense mechanism, Inflammation, to let us know that something is wrong. This inflammation or swelling of the plantar fascia is what we refer to as Plantar Fasciitis, which therapy clinics like PromedX Sports Injury & Wellness Center cater to.

Common causes / Risks

  •  Overusage of the tissue such as running. Commonly involves athletes like runners.
  • Obese persons which have too much pressure applied by the weight on the tissue.
  • Wearing shoes with inappropriate size.

Signs and symptoms

  •   Heel pain in the morning, after prolonged lying down or sitting. This pain may be aggravated by intense activities such as running.
  • Gradual heel stiffness
  • Mild level of foot swelling
  • Redness of the swelled foot


  •  Modify your daily activities. Allocate enough time to rest your feet.
  • To relieve the pain and reduce the swelling, try applying ice packs to the affected area for 10 to 20 minutes at least two times a day or more frequently during the first few days.
  • Perform stretching exercises on the feet that are of moderate level, which cannot cause strain on the affected tissue.
  • Since one of the common causes of Plantar Fasciitis is inappropriate fitting of shoes, wear shoes with appropriate fit and support.
  • Wear heel cups that can improve support on the feet.
  • Physical therapy may also be important to manage Plantar Fasciitis. A trained therapist can help you do exercises that can improve the strength of the muscles in the lower legs to help stabilize and support the weight of the body and your gait to reduce the pressure applied on the plantar fascia.
  • If the signs and symptoms persist despite the managements mentioned above, you can seek a doctor’s advice because for some, foot surgery is a necessity.