Plantar Fasciitis

What is Plantar Fasciitis

Running and exercise
Someone is exercising indoors on the track with proper footwear.


Plantar Fasciitis is an inflammation of the ligament that comes with pain experienced at the bottom of the heel. The plantar fascia is a web-like ligament connecting your heel to the front of your foot. It helps support the arch of your foot and serves as a shock absorber.


Causes of Plantar Fasciitis


Active men and women aged between 40 and 70 are at the highest risk of Plantar Fasciitis. It is also slightly more common in women than men. 


Plantar Fasciitis usually develops from long hours of standing or walking. Build up of tension and stress can cause small tears. Repetition of stretching and tearing can cause inflammation. 

Here are more causes for Plantar Fasciitis:


  • High arched and rigid feet.
  • Excess weight (Obesity).
  • Flat or Overpronated feet. 
  • Wearing footwear with poor cushioning and support.
  • Exercising on a hard surface with no proper cushion for the sole.
  • The Weight you carry while travelling or exercising.
  • Exercising with a tight calf or heel
  • Overstretching of the sole during exercise
  • An increase in physical activity level (E.g New running routine).


Symptoms of Plantar Fasciitis 

Plantar Fasciitis and heel pain. Doctor is supporting patient with pain
Plantar Fasciitis or heel pain illness in feet of woman patient who having medical exam with orthopaedic doctor on aching tendon, inflammation or disorder of the connective tissue on foot and toe

From daily wear and tear and having too much pressure on the feet, it can cause strain and damage the ligament. Pain from Plantar Fasciitis develops gradually over time. Pain can be described as dull or sharp. Some people feeling a burning or an ache on the bottom of the foot extending outward from the the heel


Plantar Fasciitis commonly causes sharp pain in the first few steps of your morning. As you continue to move the pain usually decreases, but might return after standing for too long or when standing up after sitting. There are different conditions that consist of pains at the heel and sole. 


But it is more likely to be Plantar Fasciitis if:


  • The pain is much worse when you start walking or running after sleeping or resting.
  • During exercise the pain might subside or feel lesser, but returns after resting.
  • It is difficult to raise your toes off the floor.


Risk Factors


Your risks of developing Plantar Fasciitis increases with these factors:


  • Type of exercises: Exercises that put a lot of strain and pressure on your heels and connecting tissue. Such exercises include dancing, long distance running, Soccer and even basketball.
  • Age: People aged 40 to 70 are more likely to develop Plantar Fasciitis
  • Obesity: The excess weight puts unhealthy pressure and strain onto your heel and Plantar Fascia.
  • Occupation: Jobs that require one to stand or walk for long hours in a day. These are occupational hazards for people that are factory workers, construction workers and more. 


Considering factors that increase your risks of developing Plantar Fasciitis,  may help you prevent it. 


Prevention and Precaution


Prevention is always better than cure. These come with a price of certain lifestyle changes, but the pay off is a higher quality of life. 

Massage of feet, sole and heel. Therapy
A masseuse is massaging someones feet.

Here are a few tips that will help you prevent Plantar Fasciitis:


  • Rest and elevate your feet whenever you can.
  • Icing the strained area such as your sole after exercise helps with pain and inflammation.
  • Wearing shoes with good arch support and heel cushion. You may add your own insoles or heel pads.
  • Applying athletic tape to support muscle, tendons and ligaments. 
  • Gentle Stretches can help relieve and prevent Plantar Fasciitis. Stretches should be focused on the Plantar Fascia and Achilles Tendon.  Stretching of the calves and Plantar Fascia helps lower tension and reduce heel pain. Stopping to stretch while exercising may help keep the pain from returning. Do stretches before every exercise.
  • Taking time off from exercises that put strain on your sole and heel such as running, lets you rest your Plantar Fascia and allows it to heal. Engaging in activities with lesser strain and impact on the sole and heel such as swimming or cycling. Allows you to exercise without aggravating your heel and sole.
  • Maintaining a healthy weight removes unhealthy pressure and strain put on your heel and sole.
  • Wearing night splints can help you stretch your foot while you sleep. Night splints are a type of brace that holds your foot in a flexed position and lengthens the Plantar Fascia and Achilles tendon overnight. This helps with the morning pains and stiffness.


From the list above, it is evident that you do not need surgery to relieve pain from Plantar Fasciitis. Instead your condition can improve through these lifestyle changes and physical therapy.


Therapy Programs and Interventions 


Plantar Fasciitis Treatment Singapore | Clinical ESWT
Shockwave therapy for Plantar Fasciitis. Help with heel and sole pain.

A clinically advanced non-invasive equipment This intervention helps patients with pain by reducing joint inflammations. Improving muscle imbalances and creating healthy circulations for your joints. It also helps loosen scarred tissue from chronic muscular conditions as well as other pain conditions.


The Hyaluronic Acid will help to maximise the fluid between joints. Providing the cushioning and lubricants for stiffness reduction and flexibility of joints. Type II collagen is the main component of the connective tissue and cartilage. Making it essential in maintaining healthy joints, tendons, ligaments, muscles and skin.

Supplement for Hyaluronic Acid, Glucosamine, Chondroitin and Hyaluronic Acid
Innate Care Your health we care. Supplement to improve your quality of life .

Glucosamine is the most required ingredient for cushioning joints and nourishing cartilage to protect the bones in your joints. Lastly, Chondroitin facilitates Glucosamine absorption and provides structural components for the joint’s cartilage. It also protects you from free radicals that damage your cells and DNA. 




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