Understanding Plantar Fasciitis

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Plantar fasciitis is one of the most common causes of heel pain, affecting thousands of people across the UK every year. It occurs when the plantar fascia, a thick band of connective tissue that runs along the bottom of the foot, becomes inflamed or strained. This condition can cause sharp, stabbing pain near the heel, especially during the first steps in the morning or after long periods of rest.

While plantar fasciitis is a mechanical issue, it is often made worse by lifestyle factors such as poor footwear, prolonged standing, or sudden increases in activity.

At PODO London, we take a comprehensive approach to managing plantar fasciitis, combining biomechanical insight, gait assessment, and evidence-based treatment strategies to address the root cause and help you recover fully.

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What Is the Plantar Fascia and Why Does It Hurt?

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The plantar fascia connects the heel bone to the base of the toes, acting like a shock-absorbing bowstring that supports the arch of the foot. When tension and stress on this structure become too great, small tears can occur. Repeated stress and insufficient recovery time can cause inflammation and chronic pain.

This soft tissue is connected to the Achilles tendon and the calf muscles, forming a continuous chain that wraps around the heel bone. The heel bone itself functions like a pulley, transmitting forces from the back of the leg to the sole of the foot. Because of the contiguity between the plantar fascia and the Achilles tendon, issues in one part of the chain, such as tight calves or poor ankle mobility, can directly affect the plantar fascia.

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Orthotics and Arch Support

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One of the important tools in managing plantar fasciitis is custom orthotics. These devices are specifically designed to support the arch of the foot and reduce strain on the plantar fascia.

At PODO London, we provide orthotics that are tailored to your foot shape and gait mechanics, ensuring they address your specific needs.

Wearing orthotics consistently can dramatically reduce pain and promote healing. They work by redistributing pressure, stabilizing the heel, and providing much-needed support to prevent excessive stretching of the plantar fascia. We recommend wearing your orthotics in all your shoes and avoiding barefoot walking during the initial recovery phase. At home, avoiding slippers that only grab the toes while your heel and ankle need to be supported, and getting a pair of indoor shoes can make a difference.

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Exercises and Stretches

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Stretching exercises are essential in the treatment of plantar fasciitis. These exercises target the calf muscles, Achilles tendon, and the plantar fascia itself. Stretching these structures helps relieve tension and improve flexibility, making reinjury less likely.

Key exercises include calf stretches with your shoes on, wall stretches, towel stretches, and rolling a frozen water bottle under the foot. All exercises should be performed gently and regularly, ask your physiotherapist for guidelines specific to your needs and adapted to your lifestyle and daily activities.

It is important to avoid strengthening exercises for the calf muscles if you are experiencing pain. Overloading a painful structure can delay recovery or make the condition worse. Your physiotherapist can guide you in selecting the right exercises for your stage of healing.

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Shockwave Therapy

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Shockwave therapy is a non-invasive treatment option that can accelerate healing in chronic plantar fasciitis. It involves delivering sound waves to the affected area to stimulate blood flow, promote tissue regeneration, and reduce pain. This treatment is especially useful when the lesion is non-insertional and for patients who have not responded to conservative treatments such as orthotics and exercise.
 

Footwear Advice

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Choosing the right footwear is crucial for managing plantar fasciitis. Supportive shoes with a shank and reinforced heel counter, some cushioning, and a slight heel drop can reduce strain on the plantar fascia and prevent symptoms from worsening.

Avoid flat shoes, flip-flops, unsupportive trainers, on-road running shoes with a high stack or simply light and bouncy designed  to break a PB as those are less stable, less durable than any proper tennis shoes for example and can easily aggravate the condition. Instead, look for shoes designed with biomechanics in mind. Our gait experts can recommend specific brands or models that suit your walking style and arch type.

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Long-Term Management and Prevention

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Once symptoms have improved, it is essential to continue with maintenance strategies to prevent recurrence. This includes wearing supportive footwear, continuing with regular stretches, avoiding prolonged barefoot walking on hard floor, working on your foot muscles and spend some time barefoot on natural floor (grass, sand, soil…).

Regular gait assessments can help monitor changes in your walking pattern over time. If new symptoms arise or your activity levels change, a clinical assessment with our team can help adjust your treatment plan accordingly. Prevention is always more effective than repeated recovery.

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The Role of Gait Analysis and Clinical Assessment

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Understanding your walking and running pattern is fundamental in diagnosing and treating plantar fasciitis.

At PODO London, we perform detailed gait analysis to uncover imbalances or faulty mechanics that contribute to heel pain.

This process involves examining your foot alignment, pressure distribution, and muscle activation during movement. A clinical assessment by a gait expert allows us to build a complete picture of your condition and tailor your treatment accordingly.

By addressing the root cause of your symptoms, we improve not only the foot pain but also your overall posture and movement efficiency.

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Who Is at Risk of Plantar Fasciitis?

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Plantar fasciitis can affect individuals of all ages, but some groups are more prone to developing the condition. People who spend long hours standing on hard surfaces, such as nurses, retail workers, or chefs, often experience excess stress on the plantar fascia. Athletes who engage in high-impact sports, especially runners, are also at greater risk due to repetitive strain on the heel and arch.

Other contributing risk factors include obesity, age over 40, having flat feet or high arches, and wearing unsupportive footwear. Individuals with tight calf muscles or limited ankle mobility are especially vulnerable, as these conditions alter the gait pattern and place additional tension on the heel. A proper gait assessment can help identify risk factors before the condition becomes symptomatic.

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Daily Habits That Worsen Heel Pain

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Certain everyday habits can unknowingly aggravate plantar fasciitis. Walking barefoot on hard floors, especially first thing in the morning, is one of the most common mistakes. Without proper arch support, the plantar fascia is subjected to sudden tension that can worsen inflammation.

Wearing flat or unsupportive shoes, skipping warm-up stretches, and standing for long periods without breaks also contribute to heel pain. Additionally, rapidly increasing physical activity without proper conditioning or footwear can trigger symptoms. At PODO London, we educate patients on these avoidable behaviours and help them build a sustainable routine that protects foot health.

 

Beyond the Heel: The Chain Reaction

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The Impact of Plantar Fasciitis on the Body

Heel pain is rarely just about the heel. When the plantar fascia becomes inflamed, it can change the way you walk. These compensations often place additional stress on the knees, hips, and even lower back.

Patients who do not seek proper gait analysis and clinical assessment often end up with secondary pain caused by altered biomechanics. This domino effect can lead to chronic discomfort and unnecessary treatments. Addressing the problem early can protect the rest of your musculoskeletal system.

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Moving Forward

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Plantar fasciitis may feel debilitating, but it is treatable. With the right guidance, a commitment to consistency, and expert support, most patients recover well and prevent recurrence. If you are struggling with heel pain, do not ignore it or rely on generic advice online.

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What to Expect During Your First Appointment

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Your first visit to PODO London will begin with a detailed clinical assessment where we take time to listen to your symptoms, review your medical history, and understand your lifestyle. We assess not just the foot, but the entire lower limb, since issues in the hips or knees may also influence your foot function.
Next, we conduct a gait analysis, observing how you walk and stand using advanced pressure-mapping technology and clinical expertise. Our gait professionals then provide a diagnosis and explain how your movement patterns may be affecting the plantar fascia.
From there, we build a tailored treatment plan, which may include orthotics, footwear changes, or a referral to shockwave therapy or a physiotherapist for further support. 

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Common Misconceptions About Plantar Fasciitis

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Many people believe that plantar fasciitis is just a result of old age or that it will eventually go away on its own. In reality, the condition often stems from deeper biomechanical issues that require targeted intervention. Another common myth is that only runners get plantar fasciitis, while athletes are at risk, we see patients from all walks of life, including office workers and retirees.

Additionally, not all heel pain is caused by plantar fasciitis. Conditions such as heel bursitis, fat pad syndrome, or even nerve entrapments can mimic similar symptoms. This is why a proper clinical assessment and gait analysis is so critical to ensure an accurate diagnosis.

Monitoring Recovery

Recovery is rarely a straight line. That is why we track not only your pain levels but also your movement quality, confidence, and activity levels. With our support, patients often experience improvements not just in pain but also in balance, posture, and energy during daily tasks.

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When to Seek Help?

 

If you are experiencing heel pain that persists for more than a few days, or if the pain interferes with your ability to walk, exercise, or stand comfortably, it is time to consult a specialist. Early intervention is key to preventing long-term damage and avoiding unnecessary treatments.

You should also seek help if home remedies or over-the-counter solutions have not provided relief. A clinical assessment can identify whether your pain is truly plantar fasciitis or something else entirely. With a detailed gait analysis and personalized care plan, we can set you on the path to recovery..