The 3 biggest mistakes you can make treating your plantar fasciitis at home!

Sep 16, 2021

Have you been recently diagnosed with plantar fasciitis? Or perhaps you’ve self-diagnosed plantar fasciitis with your heel pain?

This important article sheds light on the DON’TS of caring for this painful condition!

Would you rather spend your time and money on ‘miracle treatments’ which by definition cannot be proven by science… OR invest your well-earned, valuable resources on evidence-based treatments that REALLY work.

‘Around 50% of people who have had plantar fasciitis will either still have it or have recurrent symptoms after 5 years’

The longer you have plantar fasciitis (PF) and it remains untreated, the more painful and longer it will take to heal. You NEED to know the most effective treatments available that you can start as soon as possible.

These treatments are NOT scientifically proven to resolve PF:


Ignoring it


Pressure point/reflexology insoles


Copper insoles


Footwear that is too wide/long for your feet


Beds of nails (yes really!)


Applying heat


Complete rest


Pain medication




Cushioning (shoes or insoles!)

Mistake #1 masking your symptoms

Although pain medication is helpful in some situations to cope with daily activities, this is merely masking the cause and ultimately the problem will not go away!
In fact for some people this results in more damage in the area as they cannot tell how painful their foot really is during activities.
The same happens when you rest a soft tissue injury such as PF for an extended length of time. It may feel as if it has gotten better because you are in less pain, but in fact as soon as you start to stand, walk and do your activities as normal the pain returns – the problem is still there!.

Mistake #2 redirecting your pain

Some of the less common treatments (such as mats with nails in and pressure point insoles) work to distract the senses and your brain away from the pain. Obviously this does NOTHING to treat the underlying issue and cause!

Mistake #3 Not addressing the cause

The biggest mistake you can make with any injury to the foot or ankle is to not find out the true cause of pain, how it can be treated and then prevented from happening again.

If the true cause is not dealt with, the pain will either recur or a more serious injury will occur in the future.

And of course, IGNORING your PF will NOT make it go away!


You don’t have to face the daily struggle with plantar fasciitis alone. There are specialists out there who can help you get to the real cause of your pain, and let you know what treatments are out there to get you pain free in the best way. At the Foot and Ankle clinic in Darlington, all of our podiatrists are trained in the latest techniques for treating biomechanical issues such as plantar fasciitis.

Our specialist treatments are focused on:


The most up to date and effective treatments


Treatments that are tailored to YOU as an individual


We prioritise effective non-invasive treatments over risky invasive or surgical procedures


We ensure that you are fully involved in your treatment plan every step of the way

If these are principles that you value when it comes to your foot health, we have developed a guide to plantar fasciitis – what is it and the causes which you can download below.

We believe that innovative, person centred, and holistic care starts with you. Having knowledge of your condition means you can make the best choices for your recovery.

To start to deal the most severe pain first thing on a morning we have this top tip massage technique which you can watch here. This technique helps to release the tension in the plantar fascia overnight, reducing the pain you feel on standing out of bed.

What can we provide?

A specialist heel and foot pain assessment

What is it?

A thorough investigation of your heel pain through a comprehensive evaluation of signs and symptoms, pain, presentation of the feet and guidance on your next steps to recovery.

What this does for you

This allows you to access the right treatments for your heel pain to give you the relief and care you need.

Here’s how you get it!
You can send us a message about your heel pain via Facebook or Instagram

You can send us a direct message about your heel pain using the address below:

OR you can speak to us by calling:

01325 968041