• Bea Kallai-Kelbert

Painful Plantar

Updated: Sep 12


I call Summer the flip-flop season and by end of the Summer the most common issue that clients calls for treatment is painful feet. When you feel a stabbing pain in your heel usually first thing in the morning when you get up from bed, it's plantar fasciitis or policeman foot. Plantar fasciitis probably won't get better by itself.


It is a condition characterized by the inflammation and thickening of tissues on the bottom of the foot. One of these tissues is called the plantar fascia. The pain can range from mild to severe. You're more likely to get plantar fasciitis if you stand on your feet a lot or are overweight.



People with diabetes often develop plantar fasciitis because they have nerve damage in their feet, making them more sensitive to pain. Some people do recover from this in a short time, while others may experience severe pain for much longer periods.


If you feel a stabbing pain in your heel, it's possible plantar fasciitis.



If you feel a stabbing pain in your heel, it's possible plantar fasciitis. Your plantar fascia is the connective tissue that runs along the bottom of your foot. It supports the arch of your foot and absorbs shock when you walk or run. Eventually, if pressure on this ligament becomes too great, it can become inflamed and painful.


The exact cause of plantar fasciitis is unknown but factors such as overuse from running, wearing non-supportive shoes or high-impact exercise like aerobics may lead to increased strain on this ligament. Plantar fasciitis also tends to be more common among runners than non-athletes; however, anybody can get it regardless of their activity level or age.


It can help to ice the bottom of your foot.


Ice the bottom of your foot for 20 minutes every hour, using a towel or cloth to protect your skin. This can help reduce inflammation and pain, as well as swelling, bruising and muscle spasms.


Rolling a frozen water bottle while watching your favourite show or soap in the evening could be helpful too ( either for cure or prevention).


You can wear special shoes to help heal plantar fasciitis.

  • Supportive shoes. Shoes with good arch support and a firm heel will help to keep the plantar fascia stretched out and supported.

  • Flat shoes. You may find it easier to walk in flat, flexible shoes with no heels for several weeks. Although a lovely Converse caused me PF so you have to listen to your body.

  • Custom orthotics or arch supports can be used in both dress and athletic shoes to provide additional support for the foot and correct any imbalances between your feet, which may be causing your plantar fasciitis symptoms. Arch supports can be found at most drugstores or shoe stores, but custom orthotics are usually made by a podiatrist or other medical professional specializing in foot care problems.

Treatments can help and prevent PF


  • Physiotherapy may be recommended, such as stretching exercises and other treatments (ultrasound) that can relieve stress on your feet.

  • Regular Feet massage and reflexology also can release the tension and inflammation (especially RLD)

  • Footwear options include shock-absorbing insoles that reduce impact on the heel and arch of your foot when you walk, which can help reduce pain in plantar fasciitis sufferers.

  • Orthotics are another option for people with a history of chronic heel pain—they're custom-made inserts that fit into your shoes to support certain areas of the foot (the heel or arch). They can be pricey, but some insurance plans cover them if prescribed by a doctor. If you don't have insurance coverage for them and want to try them out anyway, take a look at our recommendations below!

  • Injections of cortisone are used to help alleviate pain and inflammation.

  • Check out my advice for PF

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Plantar fasciitis is a common, painful condition that can be caused by a ton of different issues. But it doesn't have to be a debilitating force in your life. With the right treatment, you can start feeling better and have your life back. Just remember: there is no cure for plantar fasciitis. But with the right shoes, treatment and exercises, you can ease your pain and even avoid flare-ups that make it worse.


Get the routine to look after your feet with Foot Therapy. Available online and in store.


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