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Plantar Fasciitis

Updated: May 24, 2020

anatomical drawing of a feet displaying the achille tendon, metatarsal bones, the heel bone and the plantar fascia ligament

Plantar fasciitis (PF) is a heel pain that can come on gradually or quite quickly and is most commonly felt as sharp pain in the arch of the foot or more towards the heel when walking or applying load through the foot, e.g cycling. It is extremely common, affecting more than 1 in 10 adults in their lifetime.

What causes Plantar fasciitis?

  • The plantar fascia is a layer of connective tissue that spreads from the achilles tendon to the base of the toes on the underside of the foot.

  • The development of this plantar fascia pain usually follows a period of change, either on of off the bike (e.g. increased training loads, new shoes, different bike, standing more at work, taken up running)

  • These changes alongside other risk factors can over time lead to thickening and degenerative changes in the fascia resulting in pain.

Risk Factors

  • Older athletes

  • Higher body weight

  • Genetic predisposition for tendon-related pain

  • Previous bony injury to the foot

  • Nerve injury affecting the foot/ankle

  • Calf tightness / restricted ankle movement

  • Footwear (cycling shoe, insole, cleat set up)

  • Training volume

  • Off bike sports (e.g. running)

  • Occupation (jobs that require prolonged standing)

  • Inadequate bike fit

What are the symptoms?

  • The most commonly reported symptom for PF is start-up pain, or pain on first steps in the morning or after a period of sitting. This will often be a sharp pain located under the heel or in the middle of the arch of the foot.

  • Local palpation - pressing at the connecting point between the foot arch and the heel bone will reproduce the symptoms described.

illustration of two foot displaying the pressure percentage on the heel

How can I manage Plantar fasciitis?

It is said to be a largely self-limiting condition with up to 90% of cases resolving over the course of 12 months. However, during this time it can be extremely debilitating and have a marked impact on your cycling and daily function. It is important not to ignore the early symptoms of PF as the more chronic it becomes the more it will affect your performance and training capacity.


  • Wearing soft soled shoes or trainers with a slight heel to toe drop will reduce contact pressure and tension on the foot arch.

  • Cycling shoes with a less stiff outsole can also be more comfortable - e.g carbon-nylon rather than 100% carbon fibre.

  • Shoe width and shape is also important, a narrow shoe can cause bunching of the foot and lead to pressure points

  • Insoles that help to support the foot and distribute forces more evenly within the cycling shoe can make a huge difference. For best outcomes these should be assessed and fitted individually though they do not necessarily need to be 'full-custom' insoles.

Physiotherapy / Exercise

  • Ice massage - fill a water bottle 3/4 of the way and freeze it, then use this bottle as a combined ice/roller to gently massage the area.

  • Simple calf stretching can be helpful if your ankle mobility is limited.

  • Structured loading programmes guided by a physiotherapist show good outcomes

  • If simple measures are not helping then it is best to have it fully assessed by a specialist clinician experienced with these issues in cyclists.

Bike Fit

  • Cleat set up and positioning can make a big difference to how pedaling forces are felt by the foot so getting this correctly set up can be an important step.

  • Cycling specific insoles form a central role in helping to support the foot and can be combined into a bike fitting session to address these problems.

  • Leg length discrepancies can cause one foot to over work and place strain on it which can lead to this pain.

Shockwave therapy

  • Shockwave therapy has demonstrated positive treatment outcomes but this must be combined with a comprehensive management strategy for best effect.

What else could it be?

  • Tarsal Tunnel Syndrome

  • Baxter's Neuropathy

  • Plantar heel pad contusion

  • Stress fracture of calcaneus (heel bone)

  • Referred pain (spinal)

If you are having issues and want to get in touch about booking a consultation or a bike fit then please email us:



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