A common cause of heel and foot pain

the floor, then recoils like a spring between the toes being stretched and leaving the ground.

A lot of pressure goes through the plantar fascia when we are on our feet, walking or running. For most people this will not be a problem, but too much pressure causes small tears to the tissue and over time causes the fascia to become inflamed and stiff.

The stiffness limits movement in the ankle and foot, and causes pain at the attachment of the fascia into the base of the heel.

People suffering from plantar fasciitis will commonly find the pain is around the underside and slightly inner portion of the heel bone.

Pain tends to build gradually over time and can be either sharp or dull.

The foot and ankle will feel stiff and it may be difficult going up stairs.

Pain is usually worse first thing in the morning, after long periods of being immobile or after being on your feet for a time.

Finding a middle point between the two extremes can often relieve the pain and stiffness temporarily.

Although the exact cause of plantar fasciitis is debated, there are common risk factors: a recent increase in activity; being on your feet for long periods of time; being considerably overweight; ill-fitting shoes; wearing high heels; injuries or weaknesses in the ankle and calf tightness.

Women aged from 40 to 60 are most commonly affected.

It is important to start treatment as soon as possible, as this will improve recovery time significantly. Treatment includes rest, ice, anti-inflammatories and physical therapy. In the worst cases, support devices or steroid injections may be considered.

A qualified healthcare professional will assess various aspects of the foot and ankle in case there is a reason for developing the problem – for example, tight calf muscles.

Seeing a therapist to help reduce the pain and stiffness caused by plantar fasciitis will involve mobilising the foot and ankle to restore full range of movement and releasing the soft tissue, including muscles in the sole of the foot, front of the shin and calf.

Direct work to the plantar fascia helps to reduce inflammation around the sole of the foot and improve its mobility.

Exercises will also be prescribed to improve mobility and muscle tension.

Managing the pain at home often includes rolling the foot on a roller, ball or ice cold bottle, managing activity levels and footwear.

Once the pain has reduced, rehabilitative exercises will be given to improve the strength of the foot and ankle – and if there was anything identified contributing to the development of plantar fasciitis, your therapist will work with you to manage this.