Plantar Fasciitis And Heel Pain Treatment

Tips and therapy to help with pain in the arch of your foot

Heel and arch pain

What is plantar fasciitis
How to ease foot pain
Heel pain can be quite annoying and sometimes even debilitating. It can make it a nightmare to get out of bed in the mornings. Those first few steps can send shocks of pain through your foot.

There are different causes of heel pain. Fortunately, there are also several things you and your physiotherapist can do to try and ease this pain and get you walking again.


Flat Feet


Arch Pain

What Is Plantar Fasciitis

Plantar fascia
Your plantar fascia is the connective tissue that is on the bottom of your feet. It connects your toes to the bone in your heel, or calcaneus. It supports and helps shape the arch of your feet. Your plantar fascia also helps absorb shock as you walk and run.

Sometimes your plantar fascia can start tearing and causing you pain. This usually happens when it becomes injured and inflamed, leading to plantar fasciitis. The most common reason for pain in the arch of your foot as seen by your physiotherapist is plantar fasciitiis.

By the numbers
About 10% of people will have plantar fasciitis pain, affecting around 10-20% of runners. Patients dealing with plantar fasciitis pain are usually between 25-65 years old. Most people will have pain in only one heel, with 1/3 having pain in both heels. You may find that your arch foot pain eases as you continue walking.

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Causes Of Plantar Fascitiis

Heel or arch pain from plantar fasciitis can sometimes be due to different reasons. Some of these may include things such as:

  • An increase in your exercise routines, especially running or jumping
  • Being overweight
  • Having a large spur in your heel
  • Having flat feet or pes planus
  • Living a sedentary and inactive lifestyle
  • Spending long periods of time standing or on your feet
  • Too much plantar flexion from tight calves or Achilles tendon
  • Unsupportive shoes or footwear

Other sources of your foot or arch pain can include:

  • Ankylosing spondylitis
  • Diabetes
  • Heel pad syndrome
  • Osteoarthritis

Symptoms Of Plantar Fasciitis

One of the most common complaints of patients with plantar fasciitis is pain in the arch of your foot or heel when you first step out of bed in the morning. Another common symptom is bottom of your foot pain when getting up after sitting or standing for awhile.
If you exercise, you may find the heel pain worse afterwards, rather than during your exercises. The pain can feel like a knife stabbing into your heel. It can also feel like a sharp pain in your arch, or achey like a bruise.

Get Help With Your Heel Pain

Feeling pain in the arch of your foot first in the morning or after exercise can be annoying. Learn tips and get help on reducing your plantar fasciitis pain and start walking pain free again

Schedule Your Session

Click To Phone 604-738-1168

foot physiotherapy near me

Home Tips For Plantar Fasciitis

Fortunately, there are many things you can try if you are having plantar fasciitis heel pain. By looking at some of the possible causes of your arch pain you can find some ideas to try and relieve your pain:

  1. Exercise: Avoid doing too much exercise such as running or jumping, especially if you are having plantar fasciitis pain
  2. Footwear: Generally, a better shoe for plantar fascitiis is one that is snug, supportive, firm and has some arch support. Sandals or flip flops are not ideal plantar fasciitis types of footwear to be using
  3. Ice: You can try using an ice pack wrapped in a wet towel to reduce your plantar fascia inflammation
  4. Rest: Be sure to get enough rest between your exercise sessions or work to allow your foot time to heal
  5. Stretch: Having tight calves or Achilles tendons may limit your dorsiflexion or ability to lift your toes and foot up, the opposite of plantar flexion
  6. Weight: Losing weight can mean less stress on your joints and plantar fascia
physiotherapy for plantar fascitis burnaby

Plantar Fasciitis Treatment

If your plantar fasciitis pain is not going away, there are several things your North Burnaby Heights physiotherapist can do to help:

Your physio can show you the proper exercises to stretch and strengthen your feet, ankles, calves and Achilles tendons

Some studies have shown that IMS may help ease the pain in the arch of your foot

Manual therapy
Phyiso techniques to help ease the bottom of your foot pain

Night splint
Your physiotherapist may recommend you use a night splint to keep your foot out of plantar flexion and calf stretched as you sleep

Orthotics, taping
Orthotics, supportive taping or bracing may provide support for your arch, reduce tension on your plantar fascia. This might help your foot and ankle joints and muscles work more efficiently

Tips on footwear
Speak with your physiotherapist on finding the best footwear for you depending on the condition of your feet and ankles. Also on what type of footwear to avoid

Other treatments for your foot pain can include seeing a podiatrist, surgery, injections and medications.

Patient Review

plantar fasciitis exercises Christine

I first came to Cedar on the recommendation from a friend for my tennis elbow, stiffness in my neck and lower back pains… After a few weeks i noticed a significant improvement and a few weeks later my tennis elbow and my neck stiffness were all gone. My back pain is 90% better and we are still working on it as it improves over time. I cant thank them enough for there great work that they do.They are very qualified working in their chosen profession. I would also like to thank Jenni and Denise who were always so pleasant when booking appointments. They always found an appointment time for me with my busy schedule. Fantastic job everyone and keep up the great work that you all do.

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Frequently Asked Questions

Can a physiotherapist fix plantar fasciitis?

When you visit your physiotherapist, they will first assess you to find out why you are having plantar fasciitis or foot pain. Based on your exam findings, your physio will recommend a treatment plan to help relieve your foot pain and get you back on your feet.

Part of your treatments may include manual therapy, recommendations on supportive footwear, use of devices such as shoe inserts or custom orthotics, taping and exercise rehab

How do I get rid of plantar fasciitis fast?

You can try gently massaging your feet or using an ice pack. Reduce the amount of exercise or running you do until your pain eases. Wear supportive, firm runners instead of slippers or sandals. Take frequent breaks and being on your feet all day long

What does plantar fasciitis feel like?

With plantar fasciitis, you may feel an ache, a sharp stabbing pain in the bottom of your heel and arches or like you have a bruise. Many patients report this is common first thing in the morning when they step out of bed, or when they get up after having sat for awhile

What is the main cause of plantar fasciitis?

Some common reasons for heel pain include excessive walking, jumping or running. Also, wearing old, broken down footwear or flip flops can add to your foot pains

Get Help With Your Heel Pain

Feeling pain in the arch of your foot first in the morning or after exercise can be annoying. Learn tips and get help on reducing your plantar fasciitis pain and start walking pain free again

Schedule Your Session

Click To Phone 604-738-1168

physiotherapy treatment for plantar fasciitis