Plantar fasciitis is a condition that causes pain around your heel and arch of your foot.
There are things you can do to help ease the pain. But contact your GP if the pain does not improve within 2 weeks.
Check if you have plantar fasciitis
It's more likely to be plantar fasciitis if:
- the pain is much worse when you start walking after sleeping or resting
- the pain gradually gets better during exercise
- it's difficult to raise your toes off the floor or walk up stairs
Common causes of plantar fasciitis
Plantar fasciitis is caused by straining the part of your foot (plantar fascia) that connects your heel bone to your toes.
It is not always clear why this happens.
You may be more likely to get plantar fasciitis if you:
- recently started exercising on hard surfaces
- exercise with a tight calf or heel
- overstretch the sole of your foot during exercise
- recently started doing a lot more walking, running or standing
- wear shoes with poor cushioning or support
- are overweight
How you can help ease plantar fasciitis
There are things you can do to help ease plantar fasciitis pain.
Do
-
rest and raise your foot on a stool when you can
-
put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours for a few days - but you may need to use the ice pack for weeks or months
-
wear wide comfortable shoes with a low heel and soft sole
-
use soft insoles or heel pads in your shoes
-
regular gentle stretching exercises
-
exercises that do not put pressure on your feet, such as swimming
Don't
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do not walk or stand for long periods
-
do not wear high heels or tight pointy shoes
-
do not wear flip-flops or backless slippers
-
do not walk barefoot on hard surfaces
How a pharmacist can help with plantar fasciitis
If you have plantar fasciitis, ask your pharmacist:
- about the best painkiller to take
- about insoles and pads for your shoes
- if you need to see a GP
Non-urgent advice: Contact your GP if:
- the pain is severe or stops you doing normal activities
- the pain is getting worse or keeps coming back
- the pain has not improved after treating it yourself for 2 weeks
- you have tingling or any loss of feeling in your foot
- you have diabetes - foot problems can be more serious if you have diabetes
What we mean by severe pain
Severe pain:
- always there and so bad it's hard to think or talk
- you cannot sleep
- it's very hard to move, get out of bed, go to the bathroom, wash or dress
- you cannot work due to the pain
Moderate pain:
- always there
- makes it hard to concentrate or sleep
- you can manage to get up, wash or dress
Mild pain:
- comes and goes
- is annoying but does not stop you from doing things like going to work
How a foot specialist can help
Your GP might refer you to a physiotherapist for exercises or to see a foot specialist (podiatrist).
They may recommend things such as specific insoles and give advice about the best type of footwear for you.
