Plantar Fasciitis

What is it?

The Plantar Fascia is a band of tough, fibrous tissue that runs along the sole of your foot, from the heel, along the arch, to the ball of the foot. 

Its purpose is to help support the arch of the foot and to absorb shock as we walk. This tissue can get irritated and inflamed, causing pain. When this happens, it is known as ‘Plantar Fasciitis’. 

What Plantar Fasciitis might feel like?

Pain on the sole of your foot, most commonly closer to the heel and middle of the foot but can be toward the toes

Aggravated by pressure so prolonged walking or standing is usually painful

Worse after inactivity, so first thing in the morning or after you have been sat down for a while

Has a ‘warming up’ pattern where it will feel better initially after you have started walking but then the pain may worsen the further you go

What Causes it?

The inflammation is caused by small tears in the fascia, which occur when it is overloaded and is not able to recover quickly enough to manage them. Overload usually occurs in one of two ways. 

A sudden spike in activity levels. Such as taking up running, walking more or starting training for a marathon.

A sudden decrease in activity levels and then returning to your previous activity levels too quickly. This can happen after an injury, illness or break from sport.

Other Contributing Factors?


Being overweight puts extra load and stress through the foot, so managing or losing weight can help improve your symptoms.

Strength and Mobility.

When we don’t have sufficient strength or mobility in the muscles/joints of our feet, calf and further up around the hips this can increase the pressure on the plantar fascia.


Plantar Fasciitis is more common between the age of 40-60.


Jobs that involve more time being spent on your feet can aggravate your symptoms.

Foot mechanics.

Certain shapes of feet like flat feet or high arches, alongside how you move or walk, can contribute towards symptoms.

How do we treat Plantar Fasciitis?

We use our 4-step system to assess and treat your foot pain as outlined below. This ensures you have the best possible chance of getting better and the problem not returning in future. 

1) Assess

First we listen to you and take a detailed history of your pain and problem. Then we assess your foot, ankle, knee, hip and back using simple movement tests and screens. 

We then explain your likely diagnosis and proposed treatment plan of exactly what we need to do to get you better. 

2) Mobilise

We then begin treatment. This usually involves a combination of hands-on techniques as outlined below to help improve joint stiffness, decrease pain and improve muscle and nerve tension.

Soft tissue massage and mobilisation

Joint mobilisation

Acupuncture and Dry Needling

Muscle Energy Techniques


Advice around lifestyle, posture and ergonomics.

We begin to build your exercise rehab programme ensuring it fits around your life and is not overwhelming.

3) Strengthen

Once pain has begun to settle and we are moving in the right direction, the emphasis shifts to helping you build the necessary strength and resilience of muscles and joints in order to get those long-lasting results. We work with you 1:1 in our dedicated rehab space and/or start you in our group PhysioFit Pilates classes. 

4) Optimise

Now that you are well on your way to being pain free, we show you how to build on these results. Many of our clients choose to start our Physio Led Pilates classes which are an excellent way to stay consistent with your exercises and to keep you on track going forwards.

Note: Plantar Fasciitis occasionally does not fully resolve through conservative methods. If we feel you may need further input, such as scans or non-conservative management, we will talk you through your options and the best way for you to move forward with this. We can arrange MRI, X-Ray and Ultrasound scans and have a result within 3-5 days. 

How do I get started?

If you are ready to book in then you can either phone the main desk on 0191 814 9717, or use our easy online booking system by clicking here and selecting the ‘Physiotherapy Assessment/First Appointment’ option at a day and time that suits you. You will usually be offered an appointment within 48 hours.

Like to speak to someone first?

No problem, please call the main desk and if needed we can have a physio call you back to discuss your specific situation. 


What Our Clients Say

Paul Scrafton
Paul Scrafton
Physio linked to additional stretches/exercises and Pilates at JL Physiofit have improved my core strength and flexibility.
Rebecca Lowes
Rebecca Lowes
Michael helped me with leg pain leading up to my first half marathon. I ended up running the whole distance with no pain and was able to enjoy the experience by taking his advice and getting treatment the week before the big run. Would recommend to anyone.
Neil Taylor
Neil Taylor
Hi , i have had individual physiotherapy by Bev for my back and feet (plantar fascia )and have subsequently been able to join a beginners Pilate class run by Bev . The class is demanding , enjoyable and appropriate to my physical capability.
Alison Bailey
Alison Bailey
I thoroughly enjoyed my Pilates class this morning. I found my teacher to be very thorough, aware of each pupils ability and very encouraging. Highly recommended. Thank you .
Sharon Oldroyd
Sharon Oldroyd
Started treatment in September 2022 after hospital appointments with consultant and scans on my left knee. I booked to see Michael as I was having major pain/grinding noise and unable to do exercise or even walk up/down the stairs properly. He assessed my mobility and strength and developed a tailored, gradual rehab program that has helped me to build strength and confidence in my knee as well as helping me slowly get back into exercising. It's made a vast difference working with Michael as I'm not an easy person to work with and always push myself too far. All my exercises were shared via email and accessible via an app. Now I'm exercising 5 times a week, spinning, strength, cardio, HIIT, rowing and running (I can finally use my home gym). Thank you for your patience and understanding my needs. Would highly recommend Michael and JL PhysioFit.
Diana Robertson
Diana Robertson
I am really enjoying beginners Pilates and feel like I have made good progress. The trainers are very good and it is a positive low-key atmosphere and everyone is friendly and welcoming.
Julie Tough
Julie Tough
Enjoying this physio type class, definitely feeling the benefit.
Moira Luccock
Moira Luccock
Good class today with Michael. Well taught by Michael with options to suit our abilities. Stretching so feel I have progressed. Light hearted banter too - what more could you want! Moira
Lesley Hughes
Lesley Hughes
Good team that listen to what clients have to say before doing each Pilates class, so if you have a niggle they work with it. Exercises are testing but doable, even if at the time you are not sure about it, and if you can't then they come up with a variation for you to do. Friendly classes and staff.
Nick Winslow
Nick Winslow
I attend pilates regularly and cannot overstate how much I value the advice ,motivation,and fun this provides.There is a real rewarding sense of progression.JL himself is my usual instructor ,but the entire team have an infectious enthusiasm that fosters self improvement.
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Ready to Book?

All of our appointments can be easily booked online or if you’d prefer to discuss your needs prior to booking in then please call 0191 814 9717 and we will be happy to chat.