Do you have these symptoms? Heel pain, pain with your first steps of the day, and pain that gets worse the more you walk or run

Why do the first steps hurt?

When we sleep, our ankles point downwards, so the plantar fascia stays slack for a long time. When we step out of bed, the inflamed plantar fascia is suddenly pulled taut. 

What causes the pain?

1. Obesity or being overweight 

2. Standing for long periods, which puts more load than usual on the plantar fascia

3. Foot deformities, such as flat feet or excessively high or curved arches 

4. Wearing shoes that are bad for foot health, such as high heels or shoes that are too tight or too loose

5. Changes in activity, such as increasing your running distance, or walking/running on a different surface or a hard surface (such as cement or concrete)

Looking after yourself when you have plantar fasciitis

- Before getting up out of bed, stretch the sole of your foot a little: lift the painful foot, hold the tips of your toes with your hand and pull them back to stretch. Hold for a count of 15, then release. Repeat 3–5 times.

- Stand facing a wall. Extend the painful leg behind you with the knee straight and the sole flat on the floor, and bend the other knee slightly. Hold for a count of 15, then release. Repeat 3–5 times.

- Stand facing a wall. Place the painful leg behind you with the knee bent and the sole flat on the floor, and bend the other knee slightly. Hold for a count of 15, then release. Repeat 3–5 times.

- Roll a ball under the sole of your foot for 30–60 seconds.

- Roll up a towel and stand with the balls of both feet on it. Slowly rise up onto your toes and lower back down. Do 15 repetitions per set, 3 sets.

- Place a rolled-up towel on a stair or step. Stand on one leg, with the painful foot on the towel, then slowly rise up onto the toes of the painful foot and lower slowly back down. Do 15 repetitions per set, 3 sets.

- Soak your foot in warm water or apply a warm compress for about 15–20 minutes.

As you can see, basic self-care is simple. However, if you are unsure or your symptoms do not improve, you can consult Rehab Care Clinic directly. Our rehabilitation physicians and physical therapists are always on hand to advise you.

For more information, contact us

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bangkae)
? 061-801-2482
Line ID: @rehabcare