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Top Tips to Prevent Heel Pain: Plantar Fasciitis Explained

Tue, 19 May 2026 11:32:24 GMT

If you have recently started to notice discomfort in your heel, particularly first thing in the morning or after periods of rest, it may be an early sign of plantar fasciitis. Plantar fasciitis is one of the most common causes of heel pain and its earliest signs often consist of mild discomfort that comes and goes but worsens over time. These early stages, where it feels easy to ignore, are the most important when it comes to tackling what could become a recurring chronic problem. In its later stages plantar fasciitis can cause enough pain and discomfort to prevent, walking, running and partaking in sport. Many people come to us not just because of pain, but because of what it prevents them doing.

If you have found yourself here, then you have likely already noticed the early warning signs. Knowing how to prevent heel pain in the early stages can help reduce strain on the plantar fascia and prevent the condition from progressing. With guidance from the experienced podiatrists at The Bell Practice , you can reduce the strain placed on your heels before the condition requires more complex intervention.

What is plantar fasciitis?

Plantar fasciitis is a condition affecting the plantar fascia, a thick band of tissue that runs along the sole of your foot, connecting your heel bone to your toes. This structure plays a vital role in supporting your arch and absorbing the impact of walking.

When the plantar fascia is placed under repeated strain, it can develop small tears and areas of degeneration. Although often described as inflammation, plantar fasciitis is usually the result of ongoing stress over time rather than a single injury.

A key feature of plantar fasciitis is morning pain. Overnight, the plantar fascia tightens slightly, and when you first put weight on the foot, this tension can cause a sudden, sharp discomfort.

Common symptoms of plantar fasciitis include:

Sharp pain in the heel when taking your first steps in the morning
Discomfort after periods of rest, such as sitting or driving
Pain that may ease slightly with movement but returns after prolonged standing
Tenderness on the underside of the heel
Tightness through the arch of the foot

What causes plantar fasciitis?

Plantar fasciitis rarely has a single cause. In most cases, it develops due to a combination of factors that place repeated strain on the foot over time.

Common causes include:

Repetitive strain and overuse: Standing for long periods, walking on hard surfaces, or engaging in high impact exercise can all increase stress on the plantar fascia. Over time, this repeated loading can lead to irritation and pain.

Foot structure and biomechanics: The way your feet move plays a significant role. If your foot rolls inward excessively (often referred to as overpronation), or if you have particularly high arches, it can alter how pressure is distributed across the foot. This imbalance increases strain on the plantar fascia, particularly at the point where it attaches to the heel.

Tight calf muscles and reduced flexibility: Tightness in the calf muscles can limit ankle movement and increase tension through the plantar fascia. This is one of the reasons symptoms are often worse first thing in the morning or after periods of inactivity.

Inadequate or worn footwear: Shoes that lack proper support or cushioning fail to absorb impact effectively. Over time, this places additional stress on the heel and surrounding tissues. Worn out footwear can be just as problematic, as it no longer provides the support your feet need.

Sudden changes in activity: A rapid increase in activity levels, such as starting a new exercise routine or spending more time on your feet, can overload the plantar fascia before it has time to adapt.

Other contributing factors: Age, weight, and occupations that involve prolonged standing can all increase the likelihood of developing plantar fasciitis.

How to prevent plantar fasciitis

Wear proper footwear

The shoes you wear every day play a key role in how much strain is put on your heels. Poorly fitting shoes can increase stress across the foot, particularly during high impact exercise. Over time, you will begin to notice discomfort/pain after physical activity.

Wearing the wrong or ill fitting shoes is one of the most common reasons why people develop heel pain, but with a few adjustments, you could take a valuable step towards preventing plantar fasciitis in your future.

The best shoes to prevent plantar fasciitis should have:

A well fitting arch support that holds the foot and reduces overpronation (rolling in).
Firm ankle support that hugs the heel comfortably and reduces rolling at the ankle.
A wide toe box with sufficient room to allow the balls of your feet to expand naturally as you walk.
Heel support in the outsole. The insole should be firm at the heel while the outsole is cushioned for shock absorption.

Replace shoes when they lose their support

As soon as you notice any wear to the support in your shoes, you should look at replacing them. This is particularly important for trainers or any footwear you use when engaging in high impact exercise.

Even the most well made shoes will lose their effectiveness over time. As cushioning compresses and the structure begins to break down, they provide less protection for your feet.

Stretch your feet and legs

Tightness in the calves and the sole of the foot can increase tension on the plantar fascia, making it more susceptible to strain. Simple stretches can relieve plantar fasciitis symptoms, but stretching can likewise be used as a preventative measure.

If you exercise regularly then the following stretches can be incorporated into your cool down routine. If not, try practicing them daily:

Calf stretch

Lean forward against a wall with your palms placed flat against the surface.
Extend one leg should be fully behind you with the knee straight and your heel against the ground.
Position the other leg in front, bent at the knee.
Push your hips towards the wall until you feel a stretch in the calf of the extended leg.
Hold for 30 seconds.
Repeat the position on the other leg.

Plantar fascia stretch

Sit on a chair.
Place the foot of one leg flat on the floor.
Position the other leg so the ankle rests against your knee.
Push the knee of the elevated leg towards the ground to create a 4 position.
Using your hand, pull your toes back gently until you feel a stretch in the foot arch.
Use the other hand to gently massage the plantar fascia.
Hold for 10-15 seconds.
Repeat up to 10 times on each foot.

Stair stretch

Position both of your feet on the same step, slightly apart.
Hold the railing for support.
Reverse until your heels sit over the edge of the step.
Keeping your knees straight, gently lower your heels until you feel a stretch in the calves.
Hold for 30 seconds and then raise the heels.

Dynamic stretch

This exercise can be done while standing or sitting.

Find a foam roller, tennis ball or firm reusable water bottle.
Make sure you are well balanced and place the arch of your foot on your roller of choice.
Roll the foot backwards and forwards.
Repeat twice daily.

If you are experiencing ongoing pain in your plantar fascia or anywhere in your foot then you should always seek medical advice before attempting to treat it at home.

Use supportive indoor footwear

Walking barefoot on hard surfaces, such as wood or tiled floors, can increase the load placed directly on your heel. While it may feel comfortable in the moment, this lack of support can contribute to ongoing strain, particularly if you are already prone to heel pain.

Wearing supportive indoor footwear helps to provide consistent arch support and reduce repetitive impact throughout the day.

Build exercise levels gradually

A sudden increase in activity is one of the most common triggers for plantar fasciitis; the plantar fascia needs time to adapt to increased demand. When the foot is overloaded too quickly, the tissue can become irritated before it has had the chance to strengthen, leading to the development of heel pain.

To reduce this risk, it is important to:

Increase intensity and duration gradually over time
Introduce new activities in stages rather than all at once
Alternate high impact activities such as running, with lower impact options like cycling or swimming
Allow adequate rest between sessions to support recovery

Listening to your body is key. If you begin to notice early signs of discomfort, such as tightness in the arch or mild heel pain, it is important to adjust your activity levels before the condition progresses.

Warm up and cool down when exercising

Taking the time to properly prepare your body for exercise can significantly reduce the risk of strain on the plantar fascia.

A gentle warm up increases blood flow to the muscles and soft tissues, helping to improve flexibility and reduce stiffness. This is particularly important for the calves and the sole of the foot, both of which play a role in supporting the plantar fascia.

Weight management

The feet support your entire body weight. They are the foundations of your entire body. Maintaining a healthy weight will reduce the strain put on your plantar fascia. That being said, we understand that there are a number of reasons why this might not be manageable, and can recommend other options for treatment where necessary.

Support your feet with the right insoles

For many people, footwear alone does not provide enough support to fully protect the plantar fascia, especially if there are underlying issues with foot mechanics such as flat feet, high arches, or excessive rolling of the foot.

In these cases, additional support is often needed to reduce strain and improve how the foot functions.

At The Bell Practice , we provide advanced 3D Printed Orthotics, designed following a detailed assessment and laser guided 3D scan of your feet and pressure distribution. The aim is to offload structures like the plantar fascia , so that it can recover and heal. Our focus is on understanding the cause of your discomfort and supporting you with solutions designed specifically for you.

With the right care, many common foot issues can be effectively managed or prevented altogether. If you feel that your feet could benefit from additional support or you’re experiencing persistent, chronic pain in your feet, we are here to provide expert guidance and care tailored to you; we use 3D printed orthotics , fully bespoke to your feet with a 3 year warranty on the orthotic shell.

Sometimes orthotics aren’t the solution and we need to assess the body for weaknesses and imbalances in the feet, lower limb or pelvis. Once the structure is identified we give a series of stretches or exercises to establish the equilibrium and prevent the painful structure being overloaded.

The Benefits of Custom Orthotics

Mon, 30 Mar 2026 08:17:35 GMT

Living with foot pain can be both frustrating and limiting, particularly when it begins to affect your ability to move comfortably throughout the day or engage in activities that would otherwise come easily.

If you are experiencing ongoing foot discomfort, you may already have considered insoles as a solution. However, not all insoles provide the level of support your feet require. At The Bell Practice , we offer a more advanced approach through 3D Printed Orthotic s , designed specifically around your individual needs. But why should you invest in custom printed orthotics over shop bought insoles?

What are custom orthotics?

Custom orthotics are specially designed insoles that are made to match the exact shape and needs of your feet. Unlike standard insoles that are bought in shops and come in fixed sizes, custom orthotics are tailored to you.

Every foot is different. Variations in arch height, foot shape, medical history, pain levels, and walking pattern mean that a one size fits all approach rarely provides the support your body truly needs.

With custom orthotics, a full clinical assessment is carried out to understand:

The structure and alignment of your feet
How you walk and distribute pressure
Any areas of pain, discomfort, or instability

The benefits of custom orthotics

1. They provide targeted support for pain relief

One of the most immediate benefits of custom orthotics is their ability to relieve pain in the feet and legs, particularly in the arches, heels, forefoot, ankles, calves, and hips. .

Conditions such as plantar fasciitis, tendonitis, and general foot fatigue are often caused by poor foot mechanics or uneven pressure distribution. When certain areas of the foot are overloaded, it can quickly result in inflammation and ongoing discomfort.

Custom orthotics work by redistributing pressure more evenly across the foot and supporting areas that are under strain. This reduces stress on soft tissues and allows irritated structures to recover more effectively. Over time, this can lead to a noticeable reduction in pain and a greater sense of comfort during everyday activities.

2. Prevention of injury and long term strain

Custom orthotics, when used correctly, can be excellent at preventing pain rather than simply treating it. Most people will seek them once foot or leg pain has surfaced, but they are their most effective before the signs of muscle strain appear.

Even minor imbalances in the way your feet function can create repeated stress with every step you take. While this may not cause immediate discomfort, it can gradually contribute to:

Overuse injuries
Inflammation of tendons and ligaments
Increased pressure on joints such as the knees and hips

By correcting these imbalances early, orthotics help reduce the risk of injury. They support a more efficient walking pattern and minimise unnecessary strain on the body. This makes them particularly valuable for individuals who are active, spend long hours on their feet, or are prone to recurring issues.

However, not everyone requires orthotics and using arches in your shoes that aren’t suited to your lifestyle can cause you more damage. This is why the advice of a professional who understands foot anatomy is vital.

3. Support for flat feet

Flat feet are a common condition that can affect posture and overall comfort as well as lead to skeletal and muscular pain. While the structure of flat feet cannot be changed, the way they are supported can make a significant difference.

Without proper support, flat feet can lead to excessive inward rolling of the foot, placing strain on the ankles and lower limbs. Over time, this can cause preventable chronic pain.

Custom orthotics provide gentle arch support, helping to hold the foot in a more stable position.

4. Improved posture

The feet form the foundation of the body, and any imbalance at this level can have a knock on effect. When the feet are not properly supported, it can alter the way you hold yourself, impacting the muscles, nerves, joints, and bones in your ankles, calves, knees, hips, and lower back; every muscle in your body can be thrown by misalignment of the feet.

Custom orthotics help to realign the foot and ankle, creating a more stable base. This improved alignment can positively influence posture and reduce strain throughout the body.

Many patients notice improvements not only in foot comfort, but also in how they stand and move overall.

5. Reduced strain on pressure points

Custom orthotics are designed to distribute pressure more evenly, reducing excessive load on vulnerable areas of the foot. By cushioning and supporting the foot correctly, they help to prevent these minor issues from developing into more significant problems.

This is especially important for individuals who are on their feet for long periods of time or those with underlying health conditions that affect skin integrity.

6. Enhanced comfort in daily activities

One of the most valued benefits of custom orthotics is the improvement in everyday comfort.

Many people experience general foot fatigue without realising that it is linked to a lack of proper support. Over the course of a day, this can lead to tired, aching feet and reduced mobility.

With custom orthotics, patients often experience:

Greater comfort when walking or standing
Reduced fatigue at the end of the day
Increased confidence in movement
Better support in a range of footwear

7. Shaped to meet the needs of your feet

Off the shelf insoles can provide a degree of comfort, but they are ultimately designed for the average foot shape. In reality, there is no such thing as an ‘average’ foot.

Because of this, standard insoles may:

Fail to support key areas such as the arch
Place pressure where it is not needed
Wear down unevenly over time
Provide only short term relief

Custom orthotics take a different approach. They are shaped to the exact dimensions of your feet, ensuring that support is provided exactly where it is needed most.

No two patients are the same, and neither are their feet. That is why we take a tailored approach to every assessment and treatment we provide.

At The Bell Practice , our focus is on understanding the cause of your discomfort and supporting you with solutions designed specifically for you. With the right care, many common foot issues can be effectively managed or prevented altogether. If you feel that your feet could benefit from additional support or you’re experiencing persistent, chronic pain in your feet, we are here to provide expert guidance and care tailored to you; we use 3D printed orthotics , fully bespoke to your feet with a 3 year warranty on the orthotic shell.

What Causes Fungal Nail Infections and How Are They Treated?

Tue, 17 Feb 2026 09:32:45 GMT

Fungal nail infections impact 1 in 4 people over the span of their lifetime. Appearing as unsightly deterioration of the nails on both the hands and feet, they can be both embarrassing and uncomfortable to live with. Many people will endure fungal nail infections for longer than necessary because they are considered to be harmless, but the longer you go without treatment, the harder they are to cure.

The Bell Practice treats fungal nail infections on a daily basis and we have seen them in every stage of progression. For this reason, we have outlined exactly what causes fungal nail infections and how they can be treated in the most painless and convenient way.

What causes fungal nail infections?

Fungal nail infections are caused when fungus infects the nails. It is highly contagious, infecting the nail bed and nail itself. The fungus does not need to be transferred from skin to skin contact and can linger on surfaces, making it easier to catch in areas where you are likely to walk barefoot like spas, swimming pools, changing rooms, shower cubicles, drama studios in schools, and others.

You can be more susceptible to fungal nail infections if you have trauma to the nail, a weakened immune system, conditions that impact your circulation, or if you have diabetes.

The signs of fungal nail infections

Fungal nail symptoms aren’t always obvious at first, but can present as:

Hardening of the nail (sometimes to the point of pain)
Distortion to the shape of the nail
White or yellow lines, or complete yellowing
Brittle texture to the nails
Loss of natural shine
Nail coming loose from the skin
An unpleasant smell from the impacted toe(s)
Skin infections around the toenail
Discolouration at the sides of the nail or nail bed

Types of fungal nail infections

Fungal nail infections do not all present in the same way. The pattern of infection depends on how the fungus enters the nail and which part of the nail unit becomes affected. Recognising the type of infection helps guide the most appropriate treatment and gives an indication of how long recovery may take.

Distal subungual infection (most common)

This is the type of fungal nail infection most people experience. The fungus enters the nail from the skin at the tip or sides of the toe and spreads underneath the nail plate. Because the infection sits under the nail, it can be slower to treat and often requires sustained therapy while the nail grows out.

You may notice:

Yellow, brown, or whitish discolouration starting at the edge
Thickening of the nail over time
Crumbly debris beneath the nail
Gradual lifting of the nail from the nail bed

Superficial white infection

This form affects the surface of the nail rather than the deeper structures. As it is more superficial, this type can sometimes respond more quickly to treatment when identified early.

It often appears as:

Chalky white patches on the top of the nail
A rough or powdery texture
Nails that become soft and easier to scrape

Proximal subungual infection

Less common, this infection begins near the cuticle and spreads outward.

Signs may include:

Discolouration starting at the base of the nail
Progressive involvement of the entire nail
Possible association with lowered immunity

Because this type enters through the skin around the nail, it is important to assess any underlying health factors that may be contributing.

Total dystrophic infection (advanced stage)

This describes a more severe, long standing infection where the nail has become extensively damaged. At this stage, treatment focuses not only on clearing infection but also on improving comfort and supporting healthy regrowth.

The nail may be:

Markedly thickened and distorted
Fragile or broken down in structure
Darkened and separated from the nail bed
Difficult or uncomfortable to manage in footwear

Does the type of fungal infection you have matter?

Yes. Different patterns of infection respond differently to treatment. Early, surface level infections are generally easier to manage, whereas deeper or long standing infections require a more persistent approach. Assessment by a podiatrist ensures the correct diagnosis and helps prevent unnecessary delay in recovery.

Are fungal nail infections harmful?

Fungal nail infections are rarely harmful if treated early aside from the obvious damage that they cause your nail. However, if the infection is severe, you are pregnant, or you have diabetes, then it can lead to complications so it is vital that you see a professional podiatrist.

Neglecting treatment raises the risk of infection transmission to others and secondary bacterial infections. Emotional wellbeing can be impacted due to the visible effects of the infection, while difficulty walking might arise from thickened nails causing discomfort in shoes.

Are fungal nail infections painful?

Fungal nail infections aren’t initially painful but as they progress they can grow more uncomfortable for a wide range of reasons. It’s important to remember that it is an infection; inflammation and irritation to the surrounding skin can cause mild discomfort to severe pain. Thickening of the nails causes rubbing on the surrounding skin and other toes, and in some stages of infection, the nail can start to lift from the skin, leading to pain.

Pain can also be caused by a secondary infection.

How is a fungal nail infection diagnosed?

A podiatrist will conduct a thorough examination of the impacted toes, making note of your symptoms. In some cases, they may wish to send a sample for further assessment.

From this, a treatment plan can be created.

How are fungal nail infections treated?

Although fungal nail infections are common, they rarely clear up without treatment. Because nails grow slowly, improvement can take time and patience; a healthy nail will only become visible as it gradually replaces the damaged area.

Treatment is tailored to the severity of the infection, alongside your general health and how far the fungus has progressed.

Mild to moderate infections

In the earlier stages, treatment may focus on topical approaches recommended by a pharmacist or clinician. These can include anti fungal nail creams, which are applied regularly but may take many months to fully treat the infection.

Nail softening treatments are also used for a short period to soften the infected nail so that affected areas can be gently removed. Softening and reducing the diseased portion of the nail helps target the infection more directly, as fungal organisms often sit beneath the nail plate rather than just on the surface.

At The Bell Practice, we are proficient in providing Clearanail treatment. This involves drilling microscopic holes into the nail, allowing topical medicines to penetrate beyond the nail’s surface.

More advanced infections

If the infection is more established, your GP may recommend oral anti fungal medication, prescribed when topical treatments alone are unlikely to be effective.

In more persistent cases, chemical or surgical nail removal may be considered to allow healthy regrowth. Some patients may also be offered laser therapy as part of a treatment plan.

Why treatment takes time

Fungal nail infections can be stubborn. Nails grow slowly, so even when the fungus has been treated, it can take several months before a clearer nail replaces the damaged one. Early intervention generally makes the infection easier to manage and limits spread to other nails.

Can you treat a fungal nail infection at home?

Mild fungal nail infections can be treated at home with topical treatment provided by a pharmacist, but you should always have the nail assessed prior to proceeding with anti fungal nail creams.

How to prevent fungal nail infections

Fungal nail infections aren’t always preventable but there are precautions you can take to reduce your risk of catching one:

Keep toenails trimmed straight across and maintain good nail hygiene.
Avoid sharing nail clippers, files, towels, or footwear.
Choose well fitting footwear and avoid tight shoes that create a warm, moist environment where fungi thrive.
Treat conditions such as athlete’s foot promptly to prevent spread to the nails.
Wear protective footwear, such as flip flops, in communal areas like pools and changing rooms.
Wear clean socks every day.

When to see a podiatrist about fungal nail infections

You should visit a podiatrist or a GP as soon as you notice the signs of fungal nail infection. This way, you will be able to see results more quickly and prevent advancement of the infection before you need to have the nail removed.

At The Bell Practice , we provide the latest solutions to treat fungal nails with visible results in as little as 2-8 weeks. Our team of specialists are accomplished in both diagnosis and treatment of unsightly infections, assessing the previous health concerns of the patient and understanding which treatment plan works best for your condition and your circumstances. Whether you’ve noticed the signs of a f ungal nail infection or have been living with symptoms for an extended period of time and require more advanced treatment, contact our team of podiatrists who will guide you towards cleaner, healthier nails.