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Heel and Arch pain in the foot

Most of the UK has seen some sunny spring weather in the last week and many people have been using their daily exercise time for a short walk, run, or to take part in an online workout. As a result, we’ve had a few queries recently about heel and arch pain in the foot – both of these symptoms can often be indicative of plantar fasciitis. So, today we are looking at this foot condition – its symptoms, causes, its management and how Kinesio Taping may assist. When the strong band of tissue on the sole of your foot becomes inflamed, due to repetitive use or poor foot posture you can experience symptoms of plantar fasciitis. The most common indicators of this are:

  • Pain (dull or sharp) or ache at the bottom of the foot extending outward from the heel

  • Often worse at the start of the day or when you have been standing or sitting for a long time

There are certain causes and factors which make plantar fasciitis more likely, this includes:

  • Being on your feet for long periods of time

  • Wearing ill-fitting shoes which don’t offer adequate support

  • Overuse of the sole of the foot caused by repeated impact on the heel on a hard surface when running, walking, or standing



  • Age - the plantar fascia doesn’t stretch as well as it used to. The pad on your heel becomes thinner and can’t absorb as much shock - this can cause damage

Plantar fasciitis usually fully resolves but it can, in some cases, take several months. During this period you should avoid excessive activities that aggravate the pain and you can use the following to assist with minimising the symptoms and help with rehabilitation:

  • Pain Relief – a pharmacist can recommend simple, over the counter painkillers 

  • Make sure you have supportive shoes and avoid going barefoot, wearing flipflops or backless shoes which do not support the foot

  • Initially rest your foot and avoid running or excessive periods of standing. A physio can then recommend some easy daily exercises to help with ongoing rehabilitation 



  • Kinesio tape is a treatment that your physio may use to help provide relief from your plantar fasciitis. The main aim of using the tape for plantar fasciitis includes, taking the pressure off your plantar fascia, support your arch and facilitate the muscles. We’ve posted a short video below to provide a quick overview of how to apply a standard application for plantar fasciitis.



The tape is comfortable to wear and should be kept on for several days. You can cut an application for plantar fasciitis from a roll of Kinesio FP or Classic Tape. To make it easier, you can also purchase a Kinesio Pre-cut Foot pack – where the instructions and pre-cut strips for the application are provided. You can purchase both products on our website (www.kinesiotaping.co.uk) or online through Amazon.




If there is no response to self-management, or if you are unable to weight bear and the foot remains very painful, seek further advice from your physiotherapist or GP.




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