Understanding Plantar Fasciitis: Causes, Symptoms, and Rehabilitation Techniques

Plantar fasciitis is a common cause of heel pain, often resulting from overuse or improper foot mechanics. It involves inflammation of the plantar fascia, a thick band of tissue that supports the arch of the foot.

Plantar fasciitis is one of the most common causes of heel pain, affecting roughly 10% of the population at some point in their lives. This condition, often seen in runners, athletes, and individuals who spend prolonged periods on their feet, can be debilitating if not managed effectively. At Back 2 Fitness London, we help clients identify, treat, and prevent plantar fasciitis using evidence-based rehabilitation strategies, including dry needling, physical therapy, and corrective exercises.

In this guide, we’ll explain what plantar fasciitis is, its causes and risk factors, typical symptoms, and rehabilitation techniques to relieve pain and promote recovery.

What is Plantar Fasciitis?

Plantar fasciitis occurs when the plantar fascia, a thick band of connective tissue along the bottom of the foot, becomes inflamed. This tissue connects the heel bone to the toes, supporting the arch and acting as a shock absorber during walking, running, and jumping.

Overuse, stress, or abnormal foot mechanics can cause small tears in the plantar fascia, leading to inflammation, stiffness, and sharp heel pain.

Causes and Risk Factors

Several factors can increase your likelihood of developing plantar fasciitis:

• Overuse: High-impact activities such as long-distance running, dancing, or jumping put repeated stress on the heel.

• Foot mechanics: Flat feet, high arches, or abnormal gait patterns can overload the plantar fascia.

• Obesity: Excess body weight increases pressure on the plantar fascia, especially during walking.

• Occupational hazards: Jobs requiring long periods of standing or walking on hard surfaces.

• Age: Most common between ages 40–60, though it can affect younger adults.

• Inadequate footwear: Shoes lacking arch support or cushioning can contribute to heel pain.

By understanding these risk factors, early intervention can prevent the condition from becoming chronic.

Symptoms of Plantar Fasciitis

The primary symptom is a sharp, stabbing pain in the heel, particularly noticeable:

• First thing in the morning or after sitting for long periods

• After prolonged activity, such as walking or running

Other common signs include:

• Pain after exercise, rather than during it

• Stiffness in the heel or arch

• Tenderness along the bottom of the foot

Recognising these symptoms early can help you address plantar fasciitis before it worsens.

Rehabilitation Techniques for Plantar Fasciitis

Effective rehabilitation combines rest, stretching, strengthening, and professional therapy. At Back 2 Fitness London, we tailor treatment plans to each client’s needs.

1. Rest and Activity Modification

Limit activities that worsen pain, such as running or standing for long periods. Rest allows the inflammation to subside and prevents further injury.

2. Stretching Exercises

Calf Stretch:

• Stand facing a wall, hands on the wall at shoulder height

• Place one foot behind the other, back leg straight, heel down

• Bend the front knee and hold for 20–30 seconds

• Repeat 3–5 times

Plantar Fascia Stretch:

• Sit and cross one leg over the other

• Pull toes gently toward the shin

• Hold for 15–30 seconds, repeat 2–3 times

3. Strengthening Exercises

Toe Curls: Use a towel on the floor and scrunch it with your toes to strengthen foot muscles.

Marble Pick-Ups: Pick up marbles with your toes to improve coordination and support the arch.

4. Ice Therapy

Roll a frozen water bottle under your foot or apply ice for 15–20 minutes, several times a day, to reduce pain and inflammation.

5. Footwear and Orthotics

Wear shoes with arch support and cushioning. Custom orthotics can distribute pressure evenly and reduce strain on the plantar fascia.

6. Night Splints

Hold the foot in a dorsiflexed position overnight to stretch the plantar fascia and Achilles tendon, reducing morning stiffness.

7. Massage Therapy

Gentle massage improves blood flow, relieves tension, and aids recovery of the plantar fascia and surrounding muscles.

8. Physical Therapy

A physical therapist can design a personalised program combining stretching, strengthening, Mulligan techniques, and manual therapy to address heel pain effectively.

9. Extracorporeal Shock Wave Therapy (ESWT)

For chronic cases, ESWT uses sound waves to stimulate healing and improve tissue recovery.

10. Dry Needling

Dry needling involves inserting thin needles into tight bands of muscle and fascia to release tension, reduce inflammation, and promote healing. It is particularly effective when combined with stretching and strengthening exercises. Learn more about our dry needling services at Back 2 Fitness London.

11. Surgery

Rarely needed, surgery is considered only if conservative treatments fail over several months.

Relieve Heel Pain and Speed Up Recovery: How Shockwave Therapy Effectively Treats Plantar Fasciitis

Prevention Tips

Preventative measures include:

• Maintain a healthy weight to reduce foot stress

• Wear supportive shoes, especially for high-impact activities

• Gradually increase activity intensity to avoid overloading the plantar fascia

• Perform regular foot and calf stretches to maintain flexibility.

Conclusion

Plantar fasciitis can be painful and limiting, but with the right approach, most people recover fully. Early intervention, proper footwear, stretching, strengthening, and professional therapies such as dry needling or shockwave therapy can help alleviate symptoms and prevent recurrence.

If you’re struggling with heel pain, consult a healthcare provider or book an assessment with Back 2 Fitness London to develop a personalised treatment plan: www.back2fitnesslondon.co.uk.

With consistent care and the right rehabilitation strategies, you can return to your daily activities and sports pain-free.

References

Buchbinder, R. (2004). Plantar fasciitis. New England Journal of Medicine, 350(21), 2159-2166.

Landorf, K. B., & Menz, H. B. (2008). Plantar heel pain and fasciitis. BMJ Clinical Evidence, 2008, 1111.

Rompe, J. D., Furia, J., & Weil, L. (2008). Shock wave therapy for chronic plantar fasciopathy. British Journal of Sports Medicine, 42(4), 301-306.

Thomas, J. L., Christensen, J. C., Kravitz, S. R., et al. (2010). The diagnosis and treatment of heel pain: a clinical practice guideline–revision 2010. Journal of Foot and Ankle Surgery, 49(3), S1-S19.

Dunning, J., Butts, R., Mourad, F., et al. (2014). Dry needling: a literature review with implications for clinical practice guidelines. Physical Therapy Reviews, 19(4), 252-265.