Plantar Fasciitis: Causes, Symptoms & How to Find Relief

Foot pain can be frustrating, especially when it disrupts your daily routine. Whether you’re an athlete, a busy professional, or simply love staying active, heel discomfort can take a toll. One of the most common culprits? Plantar fasciitis. Understanding its causes, recognising the symptoms, and discovering effective relief strategies can help you stay on your feet with ease.

What Causes Plantar Fasciitis?

Plantar fasciitis occurs when the plantar fascia, a thick band of tissue running along the bottom of your foot, becomes inflamed. This often results from excessive strain or overuse, leading to small tears in the tissue. Several factors can increase your risk, including:

• High-Impact Activities – Running, jumping, or standing for long hours put extra pressure on your feet.
• Unsupportive Footwear – Shoes lacking arch support or cushioning can stress your plantar fascia.
• Foot Structure – Flat feet or high arches can disrupt weight distribution, increasing strain.
• Excess Weight – Carrying extra pounds puts additional pressure on your feet, worsening inflammation.
• Ageing – The risk increases as we age, as our tissues naturally weaken over time.
• Tight Calf Muscles – Limited flexibility in the lower leg can increase strain on the plantar fascia.

Key Symptoms to Look Out For

Ignoring the early signs of plantar fasciitis can lead to persistent pain and limited mobility. The most common symptoms include:

• Sharp or Stabbing Heel Pain – Often most intense during the first steps in the morning or after resting.
• Pain That Fades, Then Returns – It may ease with movement but worsen after prolonged standing or sitting.
• Heel Tenderness – Pressing on the bottom of your heel may trigger discomfort.
• Foot Tightness – Some people experience stiffness in the arch or sole of the foot.
• Swelling or Redness – Inflammation in the affected area can sometimes cause mild swelling.

Proven Ways to Find Lasting Relief

The good news? You don’t have to live with heel pain. With the right approach, you can ease discomfort and prevent future flare-ups. Here’s what helps:

• Stretching & Strengthening – Simple exercises for your calves and arches can loosen tension and provide relief.
• Supportive Footwear – Invest in well-cushioned, arch-supporting shoes to minimise strain.
• Cold Therapy – Applying ice to the affected area reduces inflammation and soothes pain.
• Orthotics & Insoles – Custom inserts can correct foot alignment and provide extra support.
• Rest & Recovery – Reducing activities that strain your feet gives your plantar fascia time to heal.

Professional Treatment—Seeking expert care at a podiatry in Palm Beach can offer advanced solutions like shockwave therapy, dry needling, or targeted physiotherapy.

Plantar fasciitis doesn’t have to control your life. The sooner you take action, the sooner you can reclaim your comfort and mobility. If you’re struggling with plantar fasciitis, don’t wait—start taking steps towards a pain-free future today!