Plantar fasciitis Therapy

Use Custom Orthotics or Insoles

Orthotic inserts can provide additional arch support and cushioning. While over-the-counter options exist, custom orthotics insoles, designed by a podiatrist based on your specific foot structure, offer tailored support. They work by helping to distribute pressure more evenly across your foot, reducing strain on the plantar fascia with every step.

Wear Supportive Footwear

Choosing the right shoes is foundational. Look for footwear with good heel cushioning, solid arch support, and a stable structure. Avoid flat shoes lacking support, like many flip-flops, and try to limit walking barefoot, especially on hard surfaces, as this can increase stress on your feet and exacerbate symptoms.

Taking Frequent Breaks

If your job or activities require prolonged standing or walking, or high-impact movements, consciously taking breaks can help. Resting your feet periodically allows the plantar fascia to recover, reducing cumulative stress and potentially preventing flare-ups associated with overuse, a key cause of plantar fasciitis.

Perform Calf & Achilles Tendon Stretches

Maintaining flexibility in your lower leg muscles can influence foot mechanics. Gentle stretching exercises for your calves and Achilles tendon, as guided by your podiatrist or therapist, can help alleviate tension. Regular, appropriate stretching may contribute to managing symptoms as part of your overall therapy plan.

Maintain a Healthy Weight

Carrying excess weight increases the load on your plantar fascia, which is a significant contributing factor among the causes of plantar fasciitis. Managing your weight through a balanced diet and appropriate exercise can lessen this strain, reducing both the severity of symptoms and the risk of developing the condition.

Physical Therapy for Foot Strengthening

A structured exercise program, often guided by a physical therapist or podiatrist, can be very beneficial. Specific exercises aim to strengthen the muscles in your feet and lower legs. This can improve the stability of your foot arch and address biomechanical issues, forming an important part of a comprehensive therapy approach.

Lewis Nurney

Lewis is a highly experienced podiatrist with over 5 years of practice in Singapore, bringing his expertise to UFIT's comprehensive Circle of Care. As Head of Podiatry at UFIT Club Street, he specialises in sports podiatry, innovative orthotics for adults and children (including 3D-printed custom insoles, Paediatric AFOs and SMOs for pediatric flat feet), and minimally invasive procedures.

A first-class honours graduate from the University of Huddersfield (UK), Lewis holds dual certifications in Extracorporeal Shockwave Therapy (ESWT), Diagnostic Ultrasound and Running Gait analysis. Previously with East Coast Podiatry, he now provides patient-centred care at UFIT, specialising in non-surgical management of conditions like Foot Pain, Plantar Fasciitis and Achilles Tendinopathy in both children and adults, ultimately focused on alleviating discomfort and restoring optimal foot function.

Elliot Yeldham

Elliott is a dedicated podiatrist with over 7 years of healthcare experience, gained in both the UK's National Health Service (NHS) and private practice. He holds an Honours degree in Podiatry from Cardiff Metropolitan University (Wales), and brings a wealth of expertise to Singapore.

Specialising in Musculoskeletal (MSK) podiatry, Elliott's interests include sport podiatry and the management of gait abnormalities in both adults and children. He is also recognised for his skill and patient-focused approach in minimally invasive procedures for ingrown toenails and wart removal. Committed to a patient-centred and multidisciplinary model, Elliott actively stays informed of the latest healthcare advancements through clinical research and international conferences.