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National Running Day is Here! Don’t Catch PF!

Canadians have come out from hibernation to enjoy the fresh air and burn off extra pounds. Oftentimes, people overexert themselves resulting in pain and discomfort in the heel of the foot that radiates into the arch and forefoot. This is called plantar fasciitis (PF). 

PF manifests from overuse and causes a stabbing pain in the bottom of your foot near the heel. Pain may also radiate into the medial arch toward the forefoot. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or sitting. A long web-like ligament connects the heel to the front of your foot and supports the arch of your foot. The plantar fascia experiences a lot of wear with everyday activities. Improper foot mechanics strain the fascia producing small micro tears in the ligament. 

Individuals at risk of PF: 

  • Have large weight fluctuations, including with pregnancy 
  • Are long-distance runners 
  • Work an active job where you are often on your feet for long periods) 
  • Have issues and irregularities in structural foot mechanics 
  • Have calf and Achilles tendon tightness 
  • Wear shoes with soft soles and poor arch support 


There are a variety of conservative treatment methods that reduce PF pain. A quick “symptom fix” includes OTC anti-inflammatories, rest or rolling the bottom of the foot over a frozen bottle to reduce inflammation. Additional treatment modalities include custom made foot orthotics to support your plantar fascia, relieving the strain placed on the ligaments. Most individuals sleep with their feet pointing down, relaxing the plantar fascia, but night splints maintain a low grade stretching, preventing the fascia from tightening up through the night. Lastly, physiotherapy and daily stretching are additional conservative modes of treating PF. 

When non-invasive treatments fall short, cortisone shots injected directly into the painful region reduce localized inflammation and pain. In extenuating circumstances, surgical intervention like a plantar fascia release or a gastrocnemius recession may be considered. Talk with your doctor about the risks and rewards of surgical intervention. 

PF is no fun – it’s painful and prevents you from enjoying life. Let us help you – we provide complimentary consultations! Our clinicians are here for you, with a goal of relieving pain and discomfort affecting your lifestyle.


The Custom Orthotics Team (519) 850-4721 | office@customorthoticsoflondon.com | @cool_bracing


Questions? Comments? Contact us today!

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