If your heel hurts most on the first few steps out of bed and eases as you move about, then hurts again after sitting for a while, that pattern is so characteristic that it does most of the diagnosing for us. Plantar fasciitis is irritation of the thick band of tissue running along the sole of the foot from the heel to the toes.
It is one of the most common problems we see, and one of the most commonly endured for far too long. People walk on it for six months or a year expecting it to sort itself out, and it becomes considerably harder to treat than it was at six weeks.
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What actually helps
Graded loading of the plantar fascia and the calf, which is the core of treatment. Calf strength and flexibility, because a tight, weak calf increases the load going through the heel with every step. Footwear that supports rather than undermines the foot, which for most people is the easiest immediate change. And where the way you load the foot is part of the cause, an insole or custom orthotic.
We have physiotherapy and podiatry in the same clinic, which matters here, because heel pain sits precisely on the line between the two.
What helps less than people expect
Rolling it on a spiky ball feels productive and rarely changes anything on its own. Stretching alone, without strengthening, produces temporary relief. Steroid injections are generally not advised, and local foot and ankle consultants are cautious about them because of the risk of the tissue rupturing. Some long term, stubborn cases that do not respond to physiotherapy or podiatry may respond to shock wave therapy. We do not offer shock wave therapy at Healthflex, but if we think it would help you, we can refer you to a local clinic that does.
How long
Most cases improve substantially over three to six months with consistent treatment, which is longer than people hope and considerably shorter than doing nothing.
Frequently Asked Questions
Why does my heel hurt most first thing in the morning?
How long does plantar fasciitis take to get better?
Do I need orthotics for heel pain?
Does rolling my foot on a ball help?
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