Common Foot Problems: Beyond Self-Care

Do you wake up in the morning, ready to start your day, only to be greeted by a sharp, stabbing pain in your heel or the bottom of your foot? The simple act of taking those first steps becomes a daunting task. If you can relate to this experience, you may be one of the many individuals suffering from plantar fasciitis and foot pain. Don’t worry! In this blog, we will delve into the causes of plantar fasciitis, explore treatment options, and highlight the role of physiotherapy in alleviating foot pain and restoring mobility. 

Plantar fasciitis is a common condition characterised by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. It typically causes intense pain, especially with the first few steps in the morning or after periods of rest. The condition often arises from overuse, improper footwear, excessive strain on the feet, or underlying biomechanical issues.

Pregnancy can also be a contributing factor to the development of plantar fasciitis. The weight gain and hormonal changes experienced during pregnancy can place additional strain on the feet, leading to increased stress on the plantar fascia. As a result, pregnant individuals may be more susceptible to developing or exacerbating symptoms of plantar fasciitis. Expectant mothers need to prioritize proper foot care and seek appropriate treatment, including physiotherapy, to alleviate discomfort and ensure a healthy pregnancy journey.

According to a study published in the Journal of Foot and Ankle Research, this condition affects approximately 1 in 10 individuals during their lifetime, with a higher prevalence among athletes, runners, and individuals between the ages of 40 and 60. These statistics highlight the significance of this condition and the need for practical treatment approaches

Managing plantar fasciitis involves a multi-faceted approach that aims to reduce pain, promote healing, and prevent recurrence. Some treatment options you may be able to do by yourself at home are

  1. Rest and Ice:
    Resting the affected foot and applying ice packs can help reduce inflammation and provide temporary relief. Incorporating rest periods into your daily routine and applying ice for 15-20 minutes at a time can aid in pain management.
  1. Stretching and Strengthening Exercises:
    Gentle stretching exercises targeting the plantar fascia and calf muscles can improve flexibility and alleviate tension in the foot. Strengthening exercises for the foot and ankle can help stabilize the affected area and promote better support.
  1. Footwear Modifications:
    Wearing supportive, cushioned footwear with proper arch support is essential for individuals with plantar fasciitis. Avoiding flat or unsupportive shoes and opting for orthotic inserts or custom-fitted shoes can provide significant relief and improve foot mechanics.


If self-care treatments for plantar fasciitis do not provide sufficient relief, it is advisable to seek the expertise of a physiotherapist for personalized and targeted interventions.

Physiotherapy plays a crucial role in the treatment of plantar fasciitis by addressing the underlying causes, reducing pain and inflammation, and promoting healing and recovery. One of the primary goals of physiotherapy for plantar fasciitis is to reduce pain and inflammation. This may involve techniques such as manual therapy, including soft tissue and joint mobilisation, to improve tissue healing and reduce tension in the affected area. Additionally, a physiotherapist may use modalities like dry needling or trigger point release to promote healing and alleviate pain.

Stretching and strengthening exercises are key components of physiotherapy for plantar fasciitis. You will be guided through specific exercises that target the muscles and structures involved in the foot and lower leg. These exercises can help improve flexibility, strengthen the foot and calf muscles, and correct imbalances that contribute to the condition.

Gait analysis is another important aspect of physiotherapy for plantar fasciitis. Your walking and running patterns will be assessed to identify any biomechanical abnormalities that may be contributing to the condition. A physiotherapist may provide recommendations for footwear modifications, orthotics, or specific techniques to improve your gait and reduce stress on the plantar fascia.


In conclusion, physiotherapy offers a comprehensive and holistic approach to managing plantar fasciitis, aiming not only to alleviate pain but also to address the underlying causes, prevent future recurrences, and improve overall foot function. Don’t let foot pain hold you back from enjoying life to the fullest. Take the first step towards recovery by consulting with a physiotherapist at Physiomove London. Our dedicated team will empower you with the knowledge, guidance, and personalized care needed to overcome plantar fasciitis and regain pain-free mobility.

Remember, you don’t have to suffer in silence. Seek professional help, invest in your foot health, and stride towards a brighter, pain-free future!

To book your consultation, click here or call  03335775663

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