Plantar Fasciitis Treatment and Prevention Singapore
by: Amanda Chua, TCM Physician, Regis Wellness
Last updated: November 29, 2025
Plantar Fasciitis is a common cause of heel pain. It is estimated that every 1 in 10 people will experience Plantar Fasciitis during their lifetime.
Plantar Fasciitis in Singapore
Plantar fasciitis is common in Singapore as well. One of the risk factors for plantar fasciitis is irregular foot anatomies such as flat feet, which tend to be more common among Asians. In addition, slippers are a common form of footwear used in Singapore. Slippers often do not provide sufficient support for the feet, which may contribute to the development of plantar fasciitis.
What is Plantar Fasciitis
Plantar fasciitis refers to the inflammation of the plantar fascia, a band of tissue connecting the heel bone to the base of the toes. The plantar fascia acts as a support for the arch of the foot, absorbing shock when you walk.
Plantar fasciitis causes sharp pain that typically happens during your first steps in the morning. As you continue to move about, the pain gradually lessens, but can return after long periods of standing. Plantar fasciitis tends to be more common among runners and overweight people and is most common in people between the ages of 40 to 60.
Symptoms of Plantar Fasciitis
Symptoms of plantar fasciitis include:
- Heel pain.
- Pain in the arch of your foot.
- Stiffness around the affected area.
- Swelling around your heel.
- A tight Achilles tendon.
Risk Factors of Plantar Fasciitis
While plantar fasciitis can sometimes develop without any apparent reasons, there are risk factors that can increase your risk of developing plantar fasciitis. These include:
- Age - People between the ages of 40 to 60 are most susceptible to developing plantar fasciitis.
- Certain types of exercise - Physical activities that cause a lot of stress to the heel and the planta fascia can contribute to the development of plantar fasciitis. These include activities such as running, ballet dancing and aerobic dance.
- Irregular foot anatomies - Irregular foot anatomies such as flat foot or a high arch can lead to increased stress on the plantar fascia, contributing to the development of plantar fasciitis.
- Obesity or being overweight - This places extra stress on your planta fascia and your feet, increasing your risk of developing plantar fasciitis.
- Certain occupations that require long hours of standing - Long hours of standing, especially on hard, concrete ground can increase your risk of developing plantar fasciitis. Occupations such as factory workers or teachers may require these and put you at a greater risk of developing plantar fasciitis.
Complications of Plantar Fasciitis
Plantar fasciitis tends to heal on its own with sufficient rest after a period of time. However, plantar fasciitis, if aggravated or left untreated, could lead to certain complications. These include:
- Chronic heel pain
- Problems for other parts of the body as a result of compensating for the weakness of the heel caused by plantar fasciitis.
Diagnosing Plantar Fasciitis
To diagnose plantar fasciitis, your doctor will examine your affected foot as well as your medical history. Your doctor may check for areas of tenderness and attempt to locate the specific location of your pain.
This will help to determine the cause of your pain. While imaging tests are usually not required, your doctor may prescribe an X-ray or MRI if they suspect that your pain may be caused by other more serious issues such as a stress fracture.
Preventing Plantar Fasciitis
It is possible to make lifestyle changes to prevent plantar fasciitis from developing. These include:
- Maintaining a healthy weight. Being overweight or obese can increase your risk of developing plantar fasciitis due to the stress placed on your feet. By losing weight, you can reduce this amount of stress. A healthy BMI ranges from 18.5 to 24.9 and staying within this BMI range will be ideal for preventing plantar fasciitis.
- Getting proper fitting footwear with sufficient support. Providing your feet with sufficient support can help greatly when it comes to avoiding plantar fasciitis. This is especially important when it comes to sporting footwear such as running shoes, to reduce the impact on your feet. If possible, try to avoid wearing high heels as they will lead to additional strain on your feet.
- Avoiding high-impact activities, or switch to low-impact activities. High-impact activities such as running and jumping can put stress on your feet and cause your calf muscles to tighten. This can increase your risk of developing plantar fasciitis. In comparison, low-impact activities such as swimming or cycling will not affect your feet and are less likely to lead to plantar fasciitis.
- Stretching your legs and feet. Gentle calf and foot stretches can effectively improve the flexibility and endurance of your calf and foot muscles, lowering your chance of injury.
Treatment Methods for Plantar Fasciitis
It may take 6 to 12 months for your foot to recover fully from plantar fasciitis. Here are some steps that you can take to speed up your recovery process or alleviate symptoms of pain:
- Rest. Sufficient rest is crucial when it comes to your body’s recovery. Continual strain on your injured foot can cause aggravation, resulting in additional pain and slowing your recovery process.
- Ice. Pressing an ice pack against your affected foot can help to reduce inflammation, alleviating symptoms of pain.
- Stretching and exercise. Stretching and strengthening exercises for your calves, Achilles tendon and feet can help to relieve pain as well as prevent future episodes of plantar fasciitis.
- Additional support. Supportive gear can be worn to provide extra support for your affected foot, preventing further aggravation and injury. These include athletic tape, shoe inserts, heel cups, night splints or even a walking cast or boot.
Should these methods be ineffective, you may wish to consider consulting a professional physiotherapist. Physiotherapy can be helpful in aiding your recovery process and alleviating pain symptoms during the process.
Physiotherapy for Plantar Fasciitis
Physiotherapy plays an important role in treating plantar fasciitis by relieving heel pain, reducing inflammation, and restoring normal foot mechanics. Treatment focuses on improving flexibility of the plantar fascia and calf muscles, strengthening the supporting structures of the foot, and enabling a safe return to daily activities without pain.
A structured physiotherapy plan helps correct underlying biomechanical issues, reduce tension in the plantar fascia, and prevent recurrence. Rehabilitation is tailored to your symptoms, foot posture, activity levels, and the severity of your condition.
Physiotherapy for plantar fasciitis typically progresses through the following treatment focuses:
- Pain Relief, Inflammation Control & Early Mobility Phase
- Electrotherapy to reduce pain, inflammation, and promote tissue healing in the plantar fascia
- Ultrasound therapy to increase blood flow, reduce stiffness, and accelerate tissue repair
- Manual therapy techniques including soft tissue release and mobilisation of the foot and ankle
- Gentle range-of-motion exercises for the ankle and foot to maintain mobility and reduce morning stiffness
- Activity modification guidance to reduce stress on the plantar fascia during flare-ups
- Flexibility, Strengthening & Foot Mechanics Phase
- Targeted stretching exercises for the plantar fascia, Achilles tendon, and calf muscles
- Strengthening exercises for foot intrinsic muscles, calves, and lower leg to support the arch and reduce strain
- Balance and proprioception training to improve stability and foot control
- Deep tissue massage to release tightness in the plantar fascia and surrounding muscles
- Footwear and gait correction strategies to address structural or movement-related causes
- Advanced Strengthening, Functional Training & Return-to-Activity Phase
- Progressive strength and conditioning exercises for the foot, ankle, and lower limb to improve endurance and resilience
- Dynamic movement training such as heel raises, toe walking, and controlled loading activities
- Gait retraining to correct compensatory walking patterns developed due to pain
- Home exercise programs to maintain long-term flexibility and strength
- Guidance on safely returning to sports, running, prolonged standing, or high-impact activities
Our physiotherapist will adjust your exercise program progressively as symptoms improve, ensuring the plantar fascia is strengthened safely. With consistent physiotherapy, most individuals experience significant reduction in heel pain, improved foot mechanics, and a lower risk of recurrence.
TCM for Plantar Fasciitis
TCM offers holistic, natural approaches to treating plantar fasciitis by addressing both heel pain and the underlying imbalances in the body’s Qi and blood flow. Treatment aims to relieve inflammation, improve circulation, and support healing of the plantar fascia through techniques such as acupuncture, cupping, and herbal medicine.
TCM treatment for plantar fasciitis is personalised to the individual’s condition, focusing on reducing pain, releasing tension in the foot and calf, and restoring balance to the affected meridians.
TCM for plantar fasciitis typically progresses through the following treatment focuses:
- Pain Relief, Inflammation Reduction & Qi Regulation
- Acupuncture to stimulate specific meridian points in the foot and lower leg to regulate Qi flow, reduce inflammation, and alleviate heel pain
- Electro-acupuncture may be used when appropriate to enhance stimulation and provide stronger pain-relief effects
- Local acupuncture around the heel and calf to release tension and improve circulation to the plantar fascia
- Circirculation Enhancement, Tissue Healing & Meridian Support
- Cupping therapy on the calf and foot meridians to improve blood flow, release tight muscles, and reduce stagnation contributing to plantar fascia pain
- TCM herbal medicine may be prescribed to reduce inflammation, relieve pain, and support tissue repair
- External herbal compresses or washes may be recommended to soothe the heel and enhance recovery
- Long-Term Healing, Balance Restoration & Recurrence Prevention
- Maintenance acupuncture to support long-term pain reduction and prevent the recurrence of plantar fasciitis symptoms
- Lifestyle and dietary guidance based on TCM principles to reduce internal dampness, heat, or stagnation that may contribute to inflammation
- Guidance on appropriate footwear, activity modification, and foot-care practices to reduce stress on the plantar fascia
- When needed, integration with physiotherapy to complement TCM treatment and enhance long-term foot function and mobility
With a tailored combination of acupuncture, cupping, and herbal therapy, TCM provides a natural approach to reducing heel pain, restoring balance, and supporting long-term recovery from plantar fasciitis.
Manage Plantar Fasciitis with Regis Wellness Physiotherapy and TCM
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