Understanding plantar fasciitis
The plantar fascia is a thick band of tissue running from the heel to the toes that helps your arch store and release energy with every step. When the demand on it outpaces its capacity, the tissue becomes irritated and thickened near the heel.
Clinically the term fasciopathy is now often preferred, because the problem is usually degenerative overload rather than pure inflammation. That distinction matters, because it changes the treatment from calming things down to rebuilding tolerance.
Signs you might notice
- Stabbing pain under the heel with the first steps of the day
- Pain returning after long periods of sitting
- An ache along the arch after prolonged standing
- Tenderness where the fascia meets the heel bone
- Symptoms worsening in unsupportive footwear
Common contributing factors
- A rapid rise in running, walking or time on your feet
- Limited ankle movement or a tight calf complex
- Foot posture that overloads the arch
- Sudden change of surface or footwear
- Reduced strength through the foot and lower limb
How we assess and treat it
We confirm the diagnosis, then measure how you actually load the foot. Pressure mapping while standing and walking shows how long you spend on the heel and how the arch behaves under load, which explains why the tissue is being overworked.
From there we build capacity in the fascia rather than simply protecting it, and address whatever in your movement pattern created the overload in the first place.
- Hands-on therapy and soft tissue work to reduce symptoms
- Progressive loading programme for the fascia and calf
- Gait retraining and activity pacing
- Orthotic support where it genuinely helps, with a plan to reduce it
- Footwear guidance for work, sport and home
Common questions
Is plantar fasciitis the same as heel spurs?
No. Heel spurs show up on scans in plenty of people with no pain at all. The spur is usually a bystander rather than the cause, which is why removing it is rarely the answer.
Will I need orthotics forever?
Not in our view. We use orthotics as a tool to change load while the tissue recovers, alongside a plan to build enough strength and tolerance that you need them less over time.
Can I keep running?
Often yes, with adjustments to distance, surface and frequency. Stopping entirely tends to delay recovery, so we would rather modify your running than remove it.