Severe pain in the soles of your feet? It’s often plantar fasciitis — here’s how we fix it

Severe pain in the soles of your feet? It’s often plantar fasciitis — here’s how we fix it

At a glance

What you feel	Where it hurts	Typical pattern	First useful step
Sharp heel/arch pain, worst on the first steps after rest	Inner heel, arch, sometimes forefoot	Loosens as you “warm up”, then returns after long standing/sitting	Reduce painful loads and book an assessment for a fascia‑safe plan

What is the plantar fascia and why does it hurt?The plantar fascia is a strong band under the foot that supports the arch and helps manage body‑weight loads. With repeated stress (long walks, hard‑soled/high‑heeled shoes, sudden training spikes, weight gain), the tissue can become overloaded and irritated, causing heel and sole pain.

Quick self‑check

Checklist	Yes/No
Pain in the sole/heel, especially with the first steps or after sitting
Tenderness when you press the inner heel or arch
Worse after long walks/standing, or in hard‑soled shoes

Seek urgent care if you have fever with night pain, marked swelling/redness, numbness/tingling into the toes, or a sudden traumatic injury.

Why recovery can drag onThe plantar fascia has limited blood supply. Daily steps keep stressing the area, so an acute irritation can turn into chronic heel pain without a structured plan.

Our treatment plan (clear phases)

Phase & goal	What we use at J&J Therapy	What it does
Calm inflammation	Shockwave therapy, Ultrasound therapy	Reduces stubborn pain, improves local blood flow and healing
Ease pain	Electrical therapy (TENS/EMS), protective taping	Short‑term analgesia so you can walk and sleep
Release overload	Therapeutic massage to calf/plantar tissues; foot & ankle mobilisation	Lowers tissue tension and pressure on the fascia
Reload & prevent recurrence	Corrective exercise education (calf/plantar strength, ankle mobility, foot‑intrinsic work) + gait & footwear coaching	Restores capacity, supports the arch, reduces re‑injury risk
If swelling present	Lymphatic massage	Assists fluid movement and comfort

What a session looks like

Step	What happens	Your takeaway
1. Consult & assess	Confirm plantar fasciitis vs other causes (nerve, stress reaction, etc.)	Clear diagnosis & goals
2. Hands‑on & device care	Corrective/therapeutic massage + shockwave when indicated	Pain down, walking easier
3. Your mini programme	3–5‑minute home routine, footwear & daily‑step rules	Confidence and control between visits

Home tips you can start today

• Morning routine: before standing, 10–15 ankle pumps and gentle calf stretches.

• Roll & hold: roll the sole on a tennis/lacrosse ball for 1–2 minutes (comfortably).

• Isometrics: seated calf raises, 5×10‑second holds, pain‑free range.

• Footwear: choose cushioned, supportive trainers; avoid thin, hard soles during a flare.

• Load management: temporarily reduce hills and long walks; add steps back gradually.

Which of our services fit best (by goal)

Goal	Best‑fit services at J&J
Calm stubborn pain & inflammation	Shockwave, Ultrasound, TENS/EMS
Release tight tissues & improve mobility	Therapeutic massage, Joint mobilisation
Reduce swelling & discomfort	Lymphatic massage
Long‑term fix & recurrence prevention	Corrective exercise education (strength/mobility/foot‑intrinsic work)

Ready to get back on your feet?Most clients feel meaningful relief within 3–6 sessions and leave with a simple, personalised plan. Book your assessment at J&J Therapy and walk, work and train with confidence.