Plantar fasciitis
Patient information
Specialist Support Services
and Integrated Therapies Physiotherapy and Podiatry
What is the plantar fascia?
The plantar fascia is a strong band of tissue in the arch of the foot.
What is plantar fasciitis?
An injury or strain to the plantar fascia.
What causes the strain?
• Tight calf muscles.
• Flat feet.
• Lots of walking, running
or standing when you are
not used to it.
• A sudden increase in
exercise intensity /
distance.
• A change in job.
• Exercising on a different
surface.
• Poor footwear.
• Being overweight.
Symptoms
Pain in the bottom of the heel and/or arch of the foot that is usually worse on standing up
after long periods of rest, especially when first getting out of bed.
This is because while you rest, the plantar fascia starts to heal. When you stand up, you
suddenly stretch the sole of the foot causing stress and strain on the plantar fascia.
Pain can get easier after a few minutes walking but might get worse after walking for longer
periods of time.
Management
Reduce the stress and strain on the plantar fascia in one or more of the following ways:
• Calf stretches.
• Plantar fascia stretches (or rolling pin exercises if you struggle with the leg position).
• Wear suitable footwear.
• Reduce the amount of running, walking and high impact activity you do until the tissues
have a chance to heal. The plantar fascia heals slowly and you need to reduce the risk of reinjury as the healing takes place.
• Weight management.
• Shoe inserts, strapping and/or steroid injection may be discussed if your clinician feels it is
appropriate.
Exercises
For video demonstrations of these exercises please click ‘video link’ next to the exercise.
Alternatively, if you have a hand held device such as a smart phone or tablet, download a free
‘QR code reader’ app from your app store and scan the ‘QR code’ next to the exercise.
Plantar fascia stretch
Fig A.
Fig B.
Place the affected foot onto the
opposite knee (Fig A).
Use one hand to gently pull your toes
back until you feel a stretch across the
sole of the foot (Figs B and C).
Use your other hand to feel the tension
of the stretch across the
sole of the foot (Figs B
and C).
Hold the stretch for 10
seconds and repeat 10
times.
This stretch should be
done at least three times daily.
The first set of 10 stretches should be
done before taking your first steps in
the morning (or after a long period of
sitting/resting). Do at least two more
sets of 10 stretches during the rest of
the day.
Fig C.
VIDEO LINK
If you struggle with this exercise you can try using the rolling pin method as follows.
Rolling pin stretch
Fig A.
Sit on a seat with your hips and
knees square (Fig A).
Roll your foot on a rolling pin or
a tin (Fig B).
Initially, roll across the central
part of the sole of the foot, then
across the instep. Alternate the
position of your foot throughout
the exercise.
Fig B.
Do this exercise for about 5 mins
(or during the ad breaks if you are watching TV)
little and often throughout the day but especially
after you sit down for a long time.
VIDEO LINK
Calf stretch for plantar
fasciitis
Fig A.
Stand facing a wall with your
affected foot pointing slightly
inward (fig A).
Step forward with the
unaffected leg (Fig B).
Fig C.
Bend the front knee, but keep
the back knee straight keeping
the heel of the back foot
pressed down into the floor
(Fig C).
Make sure that you point the
toes of the back foot towards
the heel of the front foot.
Fig B.
Hold the stretch for a slow
count of 30 seconds, do not
bounce.
Do three stretches, three to four times daily.
VIDEO LINK
During leisure activities
Make sure you always wear good supportive footwear at least until the plantar fascia has a
chance to heal.
Footwear
Wear shoes with cushioned heels and good support. A laced sports shoe is best. Avoid old
worn shoes and open sandals.
At home
Do not walk around in bare feet or flip flops even in the warm weather. This can quickly
cause the plantar fascia to become re-injured.
If you sit for a long time, try to do some plantar fascia stretches before you get up.
How long does it last?
Author: Middlesbough Redcar and Cleveland Community Outpatient Physiotherapy and Podiatry teams
South Tees Hospitals NHS Foundation Trust, Marton Road, Middlesbrough, TS4 3BW. Tel: 01642 850850
Version 1, Issue Date: December 2016, Revision Date: December 2018
MICB4803
If you follow the advice, you should start to see improvements in around 8 weeks but it can
take up to six months or longer to fully resolve. It is a long process because the plantar fascia
heals relatively slowly. If you do not follow the advice given, there is a good chance that you
will have long term pain with difficulty walking.