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Plantar Fasciitis: Causes and Solutions

Plantar Fasciitis is a common and often painful condition that affects millions of people in the UK alone. It causes significant discomfort and can severely impact daily activities and overall quality of life. Despite its prevalence, many people do not fully understand the underlying cause or the most effective methods to treat it.

In this blog, we will explore the primary cause of Plantar Fasciitis (which is overpronation), why arch support insoles are the best intervention, and why other treatments (all completely legitimate), often focus only on treating the symptoms rather than addressing the root cause. We will also discuss why Plantar Fasciitis is so common and draw conclusions about the most effective intervention.

What is Plantar Fasciitis?

Plantar Fasciitis is an inflammation of the plantar fascia, the thick band of tissue that runs underneath the foot, connecting the heel bone to the toes. This inflammation results in a sharp, stabbing pain in the heel, which is especially noticeable with the first few steps in the morning or after periods of rest.

The Primary Cause: Overpronation

The leading cause of Plantar Fasciitis is overpronation, which occurs when the foot rolls inward excessively while walking or running, causing the arch of the foot to flatten more than it is designed to. This abnormal motion puts undue stress on the plantar fascia, leading to microtears and inflammation.

Why Overpronation Occurs

Overpronation can often be the result of several factors, including:

  1. Genetics: Some people are born with flat feet , which predisposes them to overpronation.

  2. Improper Footwear: Most modern footwear lacks adequate or accurate arch support, failing to promote natural foot function.

  3. Hard, Flat Surfaces: Our feet are not designed for hard, flat surfaces like concrete and asphalt, which are prevalent in our daily environments.

  4. Obesity: Excess body weight increases the load on the feet, exacerbating overpronation.

Why Plantar Fasciitis is so Common

Plantar Fasciitis is common because our feet are not naturally designed to cope with the hard, flat surfaces that dominate modern environments. Our feet were instead designed for softer terrain, which allows for natural foot function and distribution of forces. In contrast, the concrete and asphalt surfaces we walk on today provide no give, causing repetitive stress on the plantar fascia. Furthermore, most contemporary footwear does not provide the necessary arch support to promote natural foot function, leading to sub-optimal foot biomechanics.

The Limitations of Symptomatic Treatments

Many treatments for Plantar Fasciitis focus on alleviating symptoms rather than addressing the root cause - overpronation. While these treatments can provide temporary relief, they often fail to prevent the condition from recurring. Common symptomatic treatments include:

1. Rest and Activity Modification

Reducing activities that exacerbate pain is often recommended. While this can provide temporary relief, it does not address the underlying issue of overpronation.

2. Ice Therapy

Applying ice to the affected area can reduce inflammation and pain. However, this treatment offers only temporary relief and does not address the root cause.

3. Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation. While effective in the short term, they do not resolve the biomechanical issues caused by overpronation.

4. Corticosteroid Injections

Injections can provide significant pain relief by reducing inflammation. However, repeated use can weaken the plantar fascia over time, potentially worsening the condition.

5. Physical Therapy

Stretching and strengthening exercises can improve flexibility and reduce pain. While beneficial, these exercises alone may not correct overpronation or provide adequate support to the plantar fascia.

Why Arch Support Insoles are the Best Intervention

Unlike treatments that only address symptoms, arch support insoles offer a comprehensive solution by targeting the root cause. Here’s why arch support insoles are considered the most effective intervention:

1. Correcting Overpronation

Arch support insoles are designed to provide proper arch support, ensuring that weight is distributed evenly across the foot. This support can correct overpronation, reducing the strain on the plantar fascia.

2. Providing Cushioning and Shock Absorption

Insoles that support the foot accurately will also position the fatty padding that is the foot's natural cushioning, helping to absorb the impact stresses of walking and running and reducing the stress on the plantar fascia. This can prevent microtears and inflammation, addressing the root cause of pain.

3. Enhancing Stability

Arch support insoles can improve overall foot stability, promoting a more natural gait. By stabilising the foot, insoles can prevent excessive pronation (inward rolling of the foot), which is a common contributor to Plantar Fasciitis.

4. Long-Term Prevention

By correcting overpronation and providing adequate support, arch support insoles not only alleviate current symptoms but also prevent future occurrences of Plantar Fasciitis. This long-term approach is key to managing and overcoming the condition.

Why High-Quality, Prefabricated Insoles are Superior

While custom orthotic insoles are often recommended for Plantar Fasciitis, they can be expensive and may need to be replaced regularly, incurring significant costs over time. High-quality, durable prefabricated insoles, particularly those that are evidence-based and have undergone patient trials, provide a more practical and cost-effective solution.

1. Affordability and Accessibility

Prefabricated insoles are designed to provide the same benefits as custom orthotics at a fraction of the cost. This makes effective treatment more accessible to a wider range of people.

2. Durability and Longevity

Unlike custom insoles, which may need frequent replacement, high-quality prefabricated insoles are built to last. Their durable materials ensure long-term use without the need for regular replacement.

3. Evidence-Based Design

Prefabricated insoles that are backed by clinical research and patient trials offer proven effectiveness. This evidence-based approach ensures that the insoles provide the necessary support and address the root causes of Plantar Fasciitis.

4. Consistent Support

Custom insoles can sometimes provide support that diminishes over time as they wear out. High-quality prefabricated insoles maintain their structural integrity and support, offering consistent relief and effectiveness.


Plantar Fasciitis is a painful and often debilitating condition primarily caused by overpronation. While many treatments focus on alleviating symptoms, arch support insoles offer the most effective intervention by addressing the root cause. By correcting overpronation, promoting natural cushioning and shock absorption, and enhancing stability, arch support insoles not only relieve pain but also prevent future occurrences of Plantar Fasciitis.

High-quality, durable prefabricated insoles, especially those that are evidence-based and have undergone patient trials, are a superior choice to expensive custom-made insoles. They provide better and more consistent results without the need for regular replacement at significant cost. If you suffer from heel pain or suspect you have Plantar Fasciitis, consider investing in a pair of high-quality arch support insoles.

This affordable and effective solution can make a significant difference in your comfort, mobility, and overall quality of life. Addressing the cause rather than just the symptoms is key to effectively managing and overcoming Plantar Fasciitis.




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