Plantar Fasciitis

Recognising the signs of plantar fasciitis is crucial for seeking timely treatment. Common symptoms include:

• Sharp Heel Pain:

Often described as a stabbing pain in the bottom of the heel. It’s typically most intense during the first few steps after waking up or after long periods of rest (like sitting).

• Pain After Activity:

Discomfort may decrease during activity but often returns after prolonged standing, walking, or running.

• Pain After Rest:

Symptoms can flare up after sitting for a while and then standing up.

• Stiffness:

The bottom of the foot, especially the heel area, might feel stiff.

• Tenderness:

The heel area may be tender to the touch.

If you’re experiencing persistent heel pain that interferes with your daily activities, it’s important to consult a healthcare professional.

Plantar fasciitis develops when the plantar fascia is subjected to excessive stress or tension, leading to micro-tears and inflammation. Several factors can increase your risk:

• Age:

Most common between the ages of 40 and 60.

• Certain Types of Exercise:

Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing, and aerobic dance — can contribute.

• Foot Mechanics:

Being flat-footed, having a high arch, or even having an abnormal pattern of walking can affect the way weight is distributed when you’re standing and put added stress on the plantar fascia.

• Obesity:

Excess pounds put extra stress on your plantar fascia.

• Occupations:

Jobs that keep you on your feet for long hours (e.g., teachers, factory workers, retail staff) increase the risk.

• Improper Footwear:

Wearing shoes with soft soles, poor arch support, or inadequate cushioning.

Diagnosing plantar fasciitis typically involves a physical examination and a review of your medical history. Our podiatrist will:

• Discuss your symptoms, activity levels, and the nature of your pain.
• Examine your foot, checking for points of tenderness, stiffness, or swelling.
• Assess your foot mechanics, arch height, and gait (the way you walk).
• In some cases, imaging tests like X-rays or MRI scans may be ordered to rule out other causes of heel pain, such as stress fractures or heel spurs (though heel spurs themselves often don’t cause the pain).

A precise diagnosis ensures you receive the most appropriate and effective treatment plan.

• Load Management and Daily Activity Adjustment

Plantar fasciitis is often aggravated by repetitive stress on the heel. Adjusting how and when weight is placed on the feet can play a meaningful role in treatment for heel pain. This may involve spacing out high-impact activities, limiting prolonged standing, or modifying exercise routines to reduce pressure on the heel during recovery. In the context of podiatry in Singapore, these adjustments are often guided by a podiatrist based on individual lifestyle demands.

• Addressing Foot Mechanics and Walking Patterns

The way you walk and distribute weight across your feet can influence how strain builds up in the plantar fascia. Assessing gait and foot alignment helps identify patterns that contribute to discomfort. Improving foot mechanics supports longer-term treatment for painful heels, particularly for individuals who experience recurring symptoms. In some cases, this may be combined with approaches such as shockwave therapy for plantar fasciitis as part of a broader management plan.

• Gradual Return to Activity

Returning too quickly to normal routines or exercise can delay healing. A gradual, structured return to activity allows the tissue to adapt without excessive strain. This approach supports sustained recovery and is often an important part of treatment for plantar fasciitis, especially for those with persistent or recurring heel pain.

Most individuals find relief with conservative methods, which may include:

• Ice Therapy:

Applying ice packs to reduce inflammation.

• Stretching Exercises:

Specific stretches for the plantar fascia and Achilles tendon.

• Supportive Footwear:

Choosing shoes with good arch support and cushioning.

• Orthotic Inserts:

Orthotic inserts help distribute pressure more evenly across the foot and support proper alignment. Depending on individual needs, this may include prefabricated inserts or custom orthotics designed to provide targeted support for the arch and heel.

• Physical Therapy:

A structured program guided by a therapist.

• Night Splints:

Devices worn overnight to keep the plantar fascia stretched.

Experiencing persistent heel pain? Let our podiatry experts in Singapore help. Book a consultation today.

Shockwave Therapy

Applied to the heel area to support pain relief and encourage tissue recovery.

Learn more about shockwave therapy for plantar fasciitis.

Surgical Options for Plantar Fasciitis

Surgery is typically reserved for severe, persistent cases that haven’t responded to conservative treatments after several months.
Procedures aim to relieve tension in the plantar fascia but are considered only when other options have failed.

While not always preventable, you can take steps to reduce your risk or manage symptoms:

• Maintain a Healthy Weight: Reduces stress on your feet.
• Choose Supportive Shoes: Avoid worn-out shoes and ensure new ones fit well and provide adequate support.
• Don’t Go Barefoot on Hard Surfaces: Especially if you’re prone to foot pain.
• Stretch Regularly: Incorporate foot and calf stretches into your routine, especially before and after exercise.
• Ease Into Activities: Gradually increase the duration and intensity of new exercise routines.
• Consider Orthotics: If you have biomechanical issues like flat feet or high arches.