Plantar Fasciitis
Causes, Symptoms and Physiotherapy Treatment

Plantar Fasciitis- What It Is, and What To Do

Everyone has a plantar fascia ligament in our feet - it's a very thick band of tissue that connects our heel bones to our toes. What it does is that it helps to maintain the integrity of the main arch of the foot.

What this condition is that it's a fairly common foot condition that causes heel pain and sole pain. The pain is often felt first thing in the morning or standing after periods of not moving around. The pain can be quite sharp and severe, but don't fret - it's treatable by our physiotherapists who have had specific training in the treatment of this condition.

Our Physio Expertise

By default, plantar fasciitis is inflammatory in nature, and this leads to the conclusion that the key to successfully treating this problem is to identify the cause of the inflammation.

The most common cause is often due to the biomechanics of our feet - the usual finding is that our patients often "over-pronates" their foot as they walk. This means that the inner arch of their foot rolls too much inwards during walking and running. Pronation makes the foot more unstable and flattened, which over-stretches the plantar fascia and causes it's insertion into the heel bone more stressed.

Also, wearing footwear that is non-supportive on hard and flat surfaces increases the strain on our plantar fascia and can aggravate this condition - particularly evident when one's job requires them to stand for long hours on the feet.

Having excess weight and obesity also contributes to the development and aggravation of plantar fasciitis.

It's is quite common in patients who:

  • have mobile/loose foot joints
  • do not wear supportive foot wear
  • are older, with more foot mobility stiffness
  • stands or walks a lot
  • very active in sports especially running

What Are The Symptoms?

  • foot pain over the inside portion of your heel
  • pain that is usually worse in the morning
  • pain that radiates down the inside of the sole of your feet
  • pain that gradually increases over time

People who has this condition usually describe the pain as it worsens as they get up in the morning or after they've been sitting for a period of time...and that after a few minutes of walking the pain decreases. Why the pain decreases is because walking and standing on our feet actually stretches the fascia.

For some people, the pain subsides but comes back after spending long periods of time on their feet. If this pain is present on touching the plantar fascia, and with stretching the plantar fascia, it's likely that you have plantar fasciitis.

 Physiotherapy Treatment

The treatment depends on both the cause and the symptoms being experienced by our patients. To arrive at an accurate diagnosis, our foot and ankle Physiotherapists will determine your medical history and examine your foot. Throughout this process the physio will rule out all the possible causes for your heel pain other than plantar fasciitis. 

The following treatment may be used:

  • Inflammation reduction - Physiotherapy, may be used in conjunction with the above or as a standalone treatment to reduce local inflammation.
  • Mobilisation - Stiff joints around the foot and ankle can be treated using mobilisation, where our Physios gently moves the joints manually to remove the stiffness and restore the normal range of movement.
  • Taping and Strapping -  Taping and strapping has been shown to be an effective treatment. The tape supports the Plantar Fascia and removes some of the strain that can aggravate the condition.
  • Rest -  In most active and sporting individuals, the cause is overuse and the most important advice is to allow adequate rest, to take the strain off the Plantar Fascia and allow the affected tissues time to heal.

Sometimes heel spurs are found in patients with this condition, but these are rarely a source of pain. When they are present, the condition may be diagnosed as plantar fasciitis/heel spur syndrome.

No matter what kind of treatment you undergo for plantar fasciitis, the underlying causes that led to this condition may remain. Therefore, you will need to continue ongoing preventive measures. Wearing supportive shoes, stretching, and using custom orthotic devices are the mainstay of long-term treatment.

What to do before you come into us?

We recommend that you come into see us as soon as you can, as leaving Plantar Fasciitis untreated can lead to further complications which ideally should be avoided. However, if you cannot see us immediately we recommend:

  • Stretching exercises Exercises that stretch out the calf muscles help ease pain and assist with recovery.
  • Avoid going barefoot When you walk without shoes, you put undue strain and stress on your plantar fascia.
  • Ice Putting an ice pack on your heel for 20 minutes several times a day helps reduce inflammation. Place a thin towel between the ice and your heel; do not apply ice directly to the skin.
  • Limit activities Cut down on extended physical activities to give your heel a rest.
  • Shoe modifications Wearing supportive shoes that have good arch support and a slightly raised heel reduces stress on the plantar fascia.
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Our Physio & Rehab Expertise

Phoenix Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.

Areas of specialization

  • physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
  • hand therapy: forearm, wrist, hand and fingers
  • podiatrist: leg, calf, ankle, foot and toes
  • read more on our specializations here

All our therapists are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCM). See our entire team here by location and specialization.

Initially, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover. They then provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

To call for inquiries or appointments, please contact us at:



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We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients.

When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.

Thank you so much, and stay healthy!

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We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations.

As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth, but you can also make an appointment without seeing any doctors (that being said, if you do need a referral to a specialist orthopedic surgeon or sports GP, we will recommend you too as value added service at no additional costs to you).

The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age. However, we will still deliver the best evidence-based-practice of physiotherapy, hand therapy, TCM, sports training and deep tissue release therapy that we can deliver (we are proud to say that we try our best to only engage the most experienced and specialist therapists - which makes a big difference in clinical outcomes).

The information available on this site is for educational purposes only, if you need a full professional advise on physiotherapy, hand therapy and occupational therapy, please schedule an appointment with us by contacting our staff by Call/SMS/WhatsApp at +6588001830 or email, thanks!

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Finally I know what I have, my pain decreased and now I'm back to work!

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OMG. The pain levels in my hands have dropped dramatically, about 60-70%


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