If you’ve been waking up with sharp heel pain or feeling discomfort after long hours on your feet, plantar fasciitis may be the cause. This common foot condition can affect anyone, but it is more frequently seen in people over 40, those with jobs that involve prolonged standing, individuals who are overweight, and people who engage in regular strenuous exercise.

While rest may provide short-term relief, lasting recovery often requires proper foot pain treatment tailored to your needs. At MyFootDr Singapore, our experienced podiatrists offer evidence-based care and personalised treatment plans to help you move comfortably again. Read on to learn everything you need to know about plantar fasciitis.

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What Is Plantar Fasciitis?

Plantar fasciitis is a common foot condition that causes heel pain, especially when you first step out of bed in the morning or after long periods of standing. It happens when the plantar fascia, a strong band of tissue that supports the arch of your foot, becomes irritated or inflamed from too much strain or overuse. Since we rely on our feet every day, the condition rarely improves on its own. Seeking early treatment is important to relieve pain and prevent it from worsening. If the pain lasts for more than a week, it is best to visit a podiatry clinic.

What Causes Plantar Fasciitis?

Plantar fasciitis is primarily caused by repetitive strain and overstretching of the plantar fascia, the thick band of tissue that connects the heel bone to the toes. When this tissue is placed under excessive stress, small tears can form, leading to inflammation, thickening, or degeneration over time. In many cases, plantar fasciitis develops due to a combination of factors that contribute to this strain, such as:

Lifestyle and Activity
Long hours spent standing, sudden increases in exercise, or running on hard or uneven surfaces can overload the plantar fascia. Athletes, warehouse workers, and those in occupations that require prolonged standing are particularly at risk.
Footwear
Shoes with poor arch support, minimal cushioning, or soft soles (such as flat sneakers or flip-flops) fail to absorb shock properly, increasing stress on the fascia.
Foot Mechanics
Structural issues such as flat feet, high arches, or a tight Achilles tendon can alter weight distribution, putting more pressure on the heel and fascia.
Weight and Health Factors
Excess body weight, including weight gain during pregnancy, increases the load on the plantar fascia. Obesity is a well-documented risk factor.
Age and Gender
The condition most often affects individuals between the ages of 40 and 70, with women being slightly more prone than men.

Symptoms of Plantar Fasciitis

Plantar fasciitis often develops gradually, with pain that worsens over time if left untreated. The discomfort is typically centred around the heel but can also extend along the arch of the foot. Many people describe it as a sharp, stabbing pain when first getting out of bed or standing after long periods of rest. If you notice these common symptoms lasting more than a week, it’s best to book an appointment with a podiatrist for proper care:

Heel pain that feels sharp or tender, especially after resting.
Arch pain or aching along the bottom of the foot.
Morning stiffness or pain after sitting for long periods.
Swelling or tenderness around the heel.
Increased discomfort after prolonged activity.
Pain while flexing or putting pressure on the foot.
Burning, tingling, or numbness in some cases.
Limping or difficulty walking due to persistent pain.

Plantar Fasciitis Treatment Options

Managing plantar fasciitis effectively requires a tailored approach depending on the severity of the condition and the patient’s lifestyle. At My Foot Dr Singapore, a combination of modern technologies and evidence-based therapies is used to relieve pain, support recovery, and prevent the problem from recurring. Some of the most effective treatment options include:

Shockwave Therapy

Shockwave therapy is one of the most advanced treatments available for plantar fasciitis. It uses acoustic sound waves to stimulate healing in damaged tissues, reduce inflammation, and encourage blood flow. At My Foot Dr Singapore, shockwave therapy is also applied to other conditions such as Achilles tendinopathy and painful trigger points in the foot and lower limbs. Many patients experience noticeable pain relief after just a few sessions.

Targeted Foot Stretches and Exercises

Specific exercises and stretches can significantly improve plantar fasciitis symptoms. By lengthening the plantar fascia and Achilles tendon while strengthening surrounding muscles, these exercises reduce tension on the heel and arch. Regular stretching not only relieves pain but also enhances flexibility, helping patients return to daily activities more comfortably.

Plantar Fasciitis Taping

Taping techniques are often used to support the arch and reduce stress on the plantar fascia during daily movement. By decreasing the pressure on the ligament, taping provides short-term relief and assists the healing process. It is also useful for active individuals who need to stay mobile while managing their symptoms.

Custom Orthotics

Orthotics remain one of the most effective long-term solutions for plantar fasciitis. At My Foot Dr Singapore, patients benefit from custom foot orthotics designed from 3D computerised scans. These soft yet highly durable EVA rubber orthotics are contoured to each patient’s unique foot structure and can be dispensed on the same day. By providing proper alignment and support, orthotics help relieve heel pressure, correct biomechanical issues, and reduce the risk of recurrence.

Surgical Intervention

In most cases, plantar fasciitis improves with non-invasive care. However, if conservative treatments such as orthotics, exercises, and shockwave therapy fail to relieve persistent pain, surgery may be considered. Surgical procedures aim to release tension in the plantar fascia, allowing for long-term recovery. Surgery is typically reserved for chronic cases that have not responded to other treatment methods.

Guide in Easing Plantar Fasciitis Pain at Home

Rest and elevate your foot
Taking regular breaks and raising your foot on a stool helps reduce swelling and allows the plantar fascia to heal. Avoid standing for long periods or doing high-impact activities that can worsen the strain.
Apply ice therapy
Placing an ice pack (or frozen peas wrapped in a towel) on the sore area for 15–20 minutes every 2–3 hours helps reduce inflammation and numb the pain. For added relief, you can also roll your foot over a cold water bottle.
Wear comfortable shoes with proper support
Look for footwear with arch support, cushioning, and firm heel support to reduce shock and tension on your plantar fascia. Shock-absorbing soles or gel inserts can also help minimise microtears in the tissue caused by daily walking. Avoid flat shoes or high heels, as these can worsen strain on the plantar fascia.
Use supportive insoles or heel pads
Soft insoles or silicone heel pads cushion the heel and provide extra arch support. They help distribute pressure evenly across the foot, reducing irritation in the plantar fascia.
Do gentle stretching exercises
Stretching your calves and the bottom of your foot helps improve flexibility and reduce tightness in the fascia. Consistent stretching also prevents stiffness, especially after waking up or long periods of sitting.
Roll your foot on a ball or mini foam roller
Place the ball or roller under your foot and gently roll it back and forth for a few minutes. This helps stretch and massage the plantar fascia, ease muscle tension, and improve circulation to reduce discomfort.
Modify your physical activity
High-impact exercises like running can put extra strain on your feet. Instead, try low-impact activities such as cycling, swimming, or using an elliptical machine until your symptoms improve.

Choose MyFootDr Singapore for All Your Foot Pain Treatment

Dealing with plantar fasciitis can be frustrating, especially when the pain lingers and everyday activities become difficult. At MyFootDr Singapore, our podiatrists understand how disruptive this condition can be, and we’re committed to providing compassionate, effective care tailored to your needs. Our podiatrists provide personalised care backed by advanced technology treatment to address the root cause of your foot pain.

With the right care, you can restore comfort, improve mobility, and return to the activities you enjoy. No matter your age or activity level, our podiatrist is here to keep you comfortably on your feet. Schedule your visit today and take a confident step towards lasting relief!