Plantar Fasciitis in Singapore: Causes, Treatment, and Fast Relief Tips
It started as a dull ache under your heel. Maybe you brushed it off after a long walk at East Coast Park or a weekend hike at MacRitchie. But now? Every morning, that first step out of bed feels like stepping on broken glass. Welcome to the world of plantar fasciitis — one of the most common (and stubborn) causes of heel pain.
You’re not alone. At Physio & Sole Clinic, we see hundreds of active adults across Singapore dealing with this very issue — from joggers and gym-goers to teachers and retail workers who are constantly on their feet. The good news? Plantar fasciitis is treatable, and with the right steps, recovery is absolutely possible.
Let’s dive into what causes plantar fasciitis, how it’s treated, and what you can do for fast relief.
What is Plantar Fasciitis?
Plantar fasciitis refers to inflammation of the plantar fascia — a thick band of tissue that connects your heel to your toes. This structure acts like a shock-absorbing bowstring, supporting the arch of your foot. Overuse, improper footwear, or tight calves can strain this tissue, leading to microtears and inflammation.
In Singapore’s warm, humid climate, many people opt for flat slippers or sandals that lack arch support, contributing to the condition. Likewise, wearing worn-out sports shoes or going barefoot at home can strain the plantar fascia over time.
What is the Main Cause of Plantar Fasciitis?
The most common causes of Plantar Fasciitis include:
- Overuse or sudden increase in activity (e.g., training for a marathon or walking long distances during travel)
- Improper footwear – Flat shoes or unsupportive sandals are common culprits
- Tight calf muscles and Achilles tendons
- Flat feet or high arches
- Prolonged standing – Common among teachers, nurses, and retail workers in Singapore
- Excess weight – Adds stress to the foot’s arch
How Do You Know If You Have Plantar Fasciitis?
Symptoms of plantar fasciitis include:
- Sharp heel pain when you take your first steps in the morning
- Pain that improves during movement but worsens after prolonged standing or rest
- Tenderness under the heel or along the arch
How to Treat Plantar Fasciitis in Singapore?
At Physio & Sole Clinic, we offer a multi-pronged approach that includes:
1. Physiotherapy
- Manual therapy to release tight calf and foot muscles
- Taping techniques to reduce strain
- Guided strengthening and flexibility exercises
- Gait analysis to identify biomechanical issues
- Customised insoles or orthotics
- Footwear recommendations based on your lifestyle (yes, there are stylish options available!)
- A non-invasive treatment that stimulates healing in chronic cases
4. Home Advice
- Ice rolling, towel stretches, and how to massage the arch correctly
How to Heal Plantar Fasciitis Quickly?
Here are some tips:
- Switch to supportive footwear — Opt for wide based sports shoes with a high heel stack
- Avoid walking barefoot at home — Slippers with cushioning are better
- Use a frozen water bottle to roll your foot daily
- Stretch your calves and plantar fascia 2–3 times a day
- See a physiotherapist or podiatrist early — do not wait until the pain worsens
Is Plantar Fasciitis Curable?
Yes — with early intervention and consistent care. Most people recover within 6–12 weeks with conservative treatment. Chronic cases may take longer, but symptoms can be well-managed.
Should I Exercise with Plantar Fasciitis?
Avoid high-impact activities (like running or jumping) during a flare-up. However, low-impact exercises like swimming, cycling, or Pilates are excellent ways to stay active while healing.
How to Massage Plantar Fasciitis?
You can massage your arch using:
- A massage ball or frozen water bottle
- Your thumbs (apply firm, slow pressure along the arch)
- Stretch your toes back (upwards) and massage along the fascia band
What Happens If I Ignore It?
Plantar fasciitis can become chronic and harder to treat. In some cases, people develop heel spurs, altered gait patterns, or knee and back issues from compensating.
Is Surgery Needed For Plantar Fasciitis?
Surgery is rarely needed. It’s considered only if conservative treatments have failed after 9–12 months, and even then, only for very persistent cases.
Your Next Step: How to relieve plantar fasciitis?
At Physio & Sole Clinic, we specialise in helping people in Singapore walk pain-free again. Whether you’re a weekend warrior, working adult, or active senior, our physiotherapists and podiatrists work together to get to the root of your pain.
With 11 locations islandwide, there’s always a clinic near you. Book an appointment today and start your journey to recovery.
