Plantar Fasciitis

What is Plantar Fasciitis?

Plantar Fasciitis is a common condition that causes sharp pain in the heel and bottom of the foot. It occurs when the plantar fascia—a thick band of tissue running from the heel to the toes—becomes inflamed. This is especially common among runners, walkers, and multi-sport athletes who place regular stress on their feet.

Common Causes and Risk Factors

• Overuse: Rapid increases in running mileage or repetitive stress can trigger inflammation.
• Foot Structure: Flat feet, high arches, or abnormal gait patterns can place added strain on the plantar fascia.
• Improper Footwear: Lack of cushioning or arch support increases risk.

Symptoms to Watch For

The most common symptom is a stabbing pain in the heel, especially noticeable in the morning or after long periods of rest. Pain may also flare up post-activity but is often absent during movement.

Effective Pain Relief and Recovery Strategies

• Specialist Socks: Products like Feetures Plantar Fasciitis Relief Sock provide targeted compression to ease discomfort.
• Compression Sleeves: Options like the CEP Compression Plantar Sleeve help support the arch and reduce heel strain.
• Stretching: Daily stretching of the calves and plantar fascia helps reduce tightness and prevent flare-ups.
• Strengthening: Building lower leg and foot muscle strength stabilises the ankle and reduces impact on the fascia.
• Massage Tools: Use devices like the PinPoint Trigger Ball to release tight areas under the foot.
• Ice Therapy: Apply ice post-activity to reduce inflammation and pain.

Tips for Prevention

• Wear well-cushioned, supportive shoes for all activities—even walking.
• Introduce training increases gradually to avoid overload.
• Incorporate daily mobility and flexibility exercises into your routine.
• Listen to early warning signs and take action before pain becomes chronic.

Managing plantar fasciitis involves a multi-faceted approach that combines proper footwear, compression support, stretching, and strength training. With the right tools and strategies, runners and multi-sport athletes can reduce pain, speed up recovery, and stay active without disruption.