Plantar Fasciitis Explained — Plus 5 Simple Fixes You Can Do at Home
If you’ve ever stepped out of bed and felt a sharp pain in your heel or arch, you might be dealing with plantar fasciitis. It’s one of the most common causes of foot pain, particularly in runners, walkers, and anyone who spends long hours on their feet.
The good news? It’s treatable — and with the right approach, you can get back to moving comfortably again.
What Is Plantar Fasciitis?
Plantar fasciitis is inflammation or irritation of the plantar fascia — a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. Its job is to support the arch and absorb shock with every step.
When this tissue becomes overloaded or strained, it can cause tiny tears and inflammation. The result? That classic stabbing pain in the heel or arch, especially first thing in the morning or after periods of rest.
What Causes It?
There are a few common triggers:
Overuse (e.g. running, long walks, standing all day)
Poor footwear or unsupportive shoes
Tight calves or Achilles tendons
Flat feet or very high arches
Sudden increase in activity levels
It can also affect people who are less active but have changed their routine or footwear.
How Is It Treated?
There’s no one-size-fits-all approach, but a combination of treatments is usually most effective.
Manual therapy
Osteopathy and sports therapy can help reduce tension through the foot, ankle, and calf, improve movement, and support healing.
Shockwave therapy
At Body Zest, we use radial or focused shockwave therapy to help stimulate blood flow and encourage tissue repair. This is especially helpful for chronic cases that haven't responded to rest or stretching alone.
Footwear advice & orthotics
Supporting the arch and cushioning the heel can make a big difference. Custom orthotics or simple insoles may help distribute pressure more evenly.
Strength and mobility work
Weak or tight muscles in the lower leg can contribute to plantar fasciitis. A tailored exercise plan helps address the root causes.
5 Things You Can Try at Home
If you’re experiencing heel or arch pain, here are five gentle things you can try now:
Freeze a water bottle and roll it under your foot This helps reduce inflammation and provides a gentle massage to the plantar fascia.
Stretch your calves and Achilles Tightness in the lower leg puts extra strain on the foot. Try a wall calf stretch for 30 seconds on each side, 2–3 times a day.
Towel scrunches Place a towel flat on the floor and use your toes to scrunch it up. This helps strengthen the small muscles in your foot.
Supportive shoes at all times Even at home — try not to go barefoot on hard floors. Wear shoes or supportive slippers that cushion your heel and arch.
Strengthen your feet Incorporate exercises that build up the muscles in your feet and lower legs. Start small, stay consistent, and focus on control.
Final Thoughts
Plantar fasciitis can be incredibly frustrating, especially if it lingers. But with the right support and a few consistent habits, most people see a big improvement.
If home care isn’t enough, therapies like osteopathy, sports therapy, and shockwave can help move the healing process forward.
Don't ignore heel pain — your feet carry you through life. Treat them well. 🌿