Plantar Fasciitis Stage 1

Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.

Remember to have this confirmed by your sports doctor, or sports therapist.

You can diagnose other running injury’s here.

Previous step

Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
Ensure you check you are running with good form (click here)
Before following the rehabilitation advice, read our treatment precautions here.
Ice the plantar fascia 2-3 times per day (see videos below).
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen help reduce the pain and inflammation.
Acupuncture can be helpful.
Cut your mileage to a manageable level, or stop and cross train.
Sports taping often makes running possible (see videos below).
If you have stopped running, follow the correct protocol for introducing running again (video).
You may want to visit a podiatrist for orthotics.
Also look at what you do when not running: do not walk barefoot on hard surfaces, or walk on your toes. Wear shoes with cushioned heels and a good arch support. Soft heel pads can be useful.
Try out our DIY night splint, which gently stretches the calf muscles and plantar fascia preventing it from tightening up overnight (see videos below).
When you are back to running, you are ready for the next stage of rehabilitation.

There is no quick cure for Plantar fasciitis, but there are lots of things you can do to help relieve symptoms and speed up the rehabilitation.

It can take up to 12-18 months to settle on its own, but often the sports taping we show here can allow you to do running while it improves.

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