Physiotherapy for Plantar Fasciitis in London
Plantar Fasciitis
When your first steps of the day feel sharp or your heels ache after standing, walking can quickly go from effortless to uncomfortable. Fortunately, plantar fasciitis is treatable, and Physit brings expert physiotherapy right to your home, so you can get the relief you need without having to take a single step.
What Is Plantar Fasciitis?
If you’ve ever felt a sharp pain in your heel when getting out of bed in the morning or standing up after sitting for a while, it could be plantar fasciitis. This is one of the most common reasons for heel and foot discomfort, especially in people who spend a lot of time on their feet, or suddenly start doing more walking than usual.
The plantar fascia is a strong band of tissue that runs along the bottom of your foot, connecting your heel to your toes. It acts like a built-in shock absorber, helping support your arch and making walking more comfortable. But when this tissue becomes irritated or inflamed (often from overuse, tension, or poor foot support), it can start to cause pain.
That pain might feel sharp and sudden or more like a deep ache in the heel or arch. It’s usually worse first thing in the morning or after long periods of rest, but may ease up slightly once you start moving.
Fortunately, there’s good news! Plantar fasciitis is very treatable. With the right combination of stretching, strengthening, hands-on therapy, and simple changes to your daily habits, most people see a real improvement, often without needing any scans, injections, or long-term disruption.
Common Symptoms of Plantar Fasciitis
Plantar fasciitis tends to follow a few familiar patterns. If these symptoms sound familiar, your feet may be asking for some extra support:
- Sharp or stabbing pain in the bottom of the heel
- Pain that is worse in the morning or after periods of rest
- Discomfort when standing for long periods or walking barefoot
- A tight or pulling feeling along the arch of the foot
- Pain that eases with movement but returns after inactivity
- Limping or avoiding pressure on the affected foot
These symptoms can make all of your everyday tasks, like walking to the shops, cooking dinner, or enjoying a walk in the park, feel frustrating or tiring. But with the right physiotherapy plan, relief is not only possible, it’s often a lot simpler than you might think.
What Can Increase Your Risk of Plantar Fasciitis?
Plantar fasciitis often develops when there’s more strain on the feet than they’re capable of handling, especially if this goes on for an extended period of time. Here are some common factors that can increase that strain and raise your risk of developing heel pain:
- Standing or walking for long periods on hard surfaces: Jobs or routines that keep you on your feet (especially on concrete or tile floors) can overload the tissues that support the arch of your foot and your heel.
- Flat feet or high arches that affect foot mechanics: When your foot shape doesn’t distribute your weight evenly, it can lead to extra tension in the plantar fascia with every step you take.
- Poorly cushioned or unsupportive footwear: Shoes that don’t have proper arch or heel support (or overly worn-out soles) can cause stress to build up where your foot needs the most protection.
- Tight calf muscles or limited ankle mobility: When the muscles or joints in the lower leg don’t move freely, your foot has to work even harder, which can lead to irritation in the heel.
- Sudden increase in activity or exercise: A new walking routine or stepping up your pace too quickly can strain the foot’s soft tissues, especially if the body hasn’t had time to warm up and adjust.
- Weight gain or increased load on the feet: Extra pressure on the feet (whether that’s from body weight, carrying heavy bags, or repetitive strain) can lead to overuse of the plantar fascia.
What Causes Plantar Fasciitis?
To understand what causes plantar fasciitis, it helps to know a little bit about the structure of your foot. Along the bottom of your foot is a thick band of tissue called the plantar fascia. It runs from your heel bone to your toes and acts like a built-in support system for your arch. It helps absorb shock, maintain proper alignment in your foot, and helps you push off with each step as you walk.
With every step you take, your plantar fascia stretches slightly to assist with your movement. But when that tissue is placed under too much stress (whether that’s from tension, pressure, or poor alignment), it can develop tiny microtears. Over time, these small injuries can build up and cause inflammation, irritation, and the characteristic heel pain that many people feel during their first steps in the morning.
This irritation usually happens where the fascia connects to the heel bone, and it can also cause the surrounding muscles and joints to tighten up in response. This results in a stiff, aching, or even stabbing pain that tends to flare up after rest, long periods of standing, or walking without proper foot support, like supportive shoes or orthotics.
So while plantar fasciitis is often triggered by things like overuse or unsupportive footwear, the core issue is a mechanical one in nature; your foot’s natural support system is being overstretched, overloaded, or asked to do more than it can comfortably handle.
But there is some good news! When we take pressure off the fascia, improve how your foot and leg muscles work together, and give your arch the support it needs, healing becomes very achievable.
How Physit Treats Plantar Fasciitis
When every step feels uncomfortable, the idea of getting back to pain-free movement might feel completely out of reach, but trust us, it isn’t! At Physit, we bring expert care right to your home, so you can start feeling better without needing to travel or push through the discomfort just to reach a clinic.
Our approach focuses on relieving pain, restoring your mobility, and helping your feet feel more supported each and every day. We take the time to personalise each treatment plan to your body, your symptoms, and your unique lifestyle, so you can walk more comfortably, stand longer without pain, and enjoy your day with more ease.
Here’s a look at how we may help.
- Soft tissue techniques: We use gentle, hands-on methods to release tension in the plantar fascia and calf muscles, which helps reduce stiffness and ease the pressure that can quickly build up with every step.
- Stretching exercises: Specialised stretches for the foot, ankle, and lower leg will help improve flexibility, allowing the tissues to move more freely and with a lot less irritation.
- Strengthening exercises: Building strength in the foot, ankle, and lower leg helps your arch stay strong and supported, and takes strain off the heel.
- Postural and gait advice: Sometimes it’s how we stand or walk that causes the symptoms to stick around. We’ll look at your movement patterns and give you some simple tweaks to help distribute your weight more evenly and reduce the strain.
- Footwear and home environment guidance: We’ll help you understand what kind of shoes or in-home surfaces may be adding to the problem, and offer some suggestions to help protect your feet without sacrificing comfort.
- Education on pacing and flare-up prevention: We’ll guide you on how to ease into activity, recognise the early warning signs, and keep future pain at bay by giving your body the right balance of rest and movement.
With Physit, it’s not just about easing the pain. It’s about helping you walk through your day with more comfort, more confidence, and the kind of care that fits into your real life, right at home.
Conditions We Treat
Our London home and work visit physiotherapists are highly experienced in assessing and treating a wide range of conditions, including but not limited to:
0204 570 2391- Post-surgical rehabilitation (knee, hip, shoulder, and spinal surgeries, as well as general surgical recovery)
- Age-related mobility issues, including falls prevention and balance training
- Chronic pain management (back pain, arthritis, and joint stiffness)
- Neurological conditions impacting mobility and coordination
- Post-hospital deconditioning and general rehabilitation to restore strength, balance, and independence
- All musculoskeletal realted injuries or pain
Frequently Asked Questions About Plantar Fasciitis
1. Can physiotherapy help with plantar fasciitis?
Yes, it absolutely can! Physiotherapy is one of the most effective ways to treat plantar fasciitis. It helps reduce pain, improve flexibility and strength in your foot and lower leg, and addresses the root causes so the problem doesn’t keep coming back.
2. How long does it take to feel better?
Most people start noticing improvement within a few weeks of consistent treatment. Recovery times can vary depending on how long you’ve had symptoms and how active you are day to day, but with the right support, progress is usually steady.
3. Do I need imaging or a scan before starting treatment?
In most cases, no scans are needed. A detailed assessment with one of our physiotherapists is usually all it takes to understand what’s going on and begin treatment. If anything suggests a more complex issue, we’ll guide you through the next steps.
4. Do I need a referral to work with Physit?
No referral is needed. You can book directly with us, and we’ll come to your home for a full assessment and a personalised treatment plan that’s tailored to your lifestyle, goals, and comfort level.
Take the First Step Toward Feeling Better
Heel pain can take the joy out of your everyday movement, but it doesn’t have to stick around. With Physit, you’ll get expert physiotherapy right at home, focused on reducing discomfort, easing tension, and helping you feel steady on your feet again.
Whether your pain just started or has been lingering for a while, we’ll create a plan that boosts your recovery and fits your routine, so you can move through your day with less pain and more confidence.
