Plantar fasciitis is one of the most common causes of heel pain among Singaporeans, especially for those who are always on their feet—whether you’re a busy professional, active runner, or a parent chasing after little ones. At Feet First Podiatry, we’re dedicated to helping you understand this condition, manage your pain, and get back to your daily life comfortably.

What is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. This inflammation can cause sharp, stabbing pain, especially when you take your first steps in the morning or after resting.

Why is it Common in Singapore?

  • Active Lifestyles – Many Singaporeans enjoy walking, jogging at the park, and using public transport, which means lots of time on your feet.
  • Footwear Choices – Flip-flops, sandals, or fashionable shoes without proper arch support can contribute to stress on the plantar fascia.
  • Hot and Humid Climate – The warm weather can cause foot swelling, making tight shoes even more uncomfortable.

Common Causes

  • Overuse: Runners training at East Coast Park, MacRitchie Reservoir, or on the treadmill at the gym can overload the plantar fascia.
  • Foot Mechanics: Flat feet or high arches are common among Singaporeans and can increase strain.
  • Improper Footwear: Wearing unsupportive shoes at hawker centres, shopping malls, or while commuting.
  • Standing Jobs: Teachers, retail staff, and healthcare workers are often on their feet all day.

Symptoms to Watch For

  • Sharp pain at the bottom of the heel
  • Pain that’s worse in the morning or after long periods of sitting
  • Discomfort after exercise or long walks

Home Remedies for Singaporeans

While professional help is often necessary, here are easy home remedies you can do right here in Singapore:

  1. Stretching Exercises
    Before you start your day, stretch your calves and the bottom of your foot. For example, a towel stretch in the morning helps reduce that sharp first-step pain.
  2. Cold Therapy
    Use a frozen water bottle (available at any convenience store) and roll it under your foot for 5–10 minutes after a long day out.
  3. Proper Footwear
    Opt for shoes with good arch support and cushioning. Look for brands that cater to Asian foot shapes, available at many Singaporean sports shops. Avoid flat slippers or flip-flops for long walks.
  4. Massage with a Tennis Ball
    Keep a tennis ball at home and roll it under your foot during your favourite TV show—great for releasing tension in the plantar fascia.
  5. Rest & Elevation
    After a day of errands, elevate your feet to reduce swelling. Place a pillow under your heel when you sleep to improve circulation.

When to See a Podiatrist

If your pain persists for more than two weeks despite home remedies—or if you notice swelling, redness, or numbness—it’s time to see a podiatrist. At Feet First Podiatry, we specialise in treating plantar fasciitis using a holistic approach, including:

  • Custom Orthotics – Tailored insoles to match your foot shape and activity level
  • Shockwave Therapy – A non-invasive treatment that promotes healing
  • Muscle Recovery Therapy – A non-invasive therapy that recovers muscle fatigue and tiring
  • Footwear Guidance – Advice on supportive shoes perfect for Singapore’s lifestyle
  • Personalised Exercise Plans – To keep you moving pain-free

Final Thoughts

Plantar fasciitis is common but very treatable. With the right care and some simple lifestyle adjustments, you can stay active and pain-free—whether you’re exploring Gardens by the Bay, shopping on Orchard Road, or just enjoying a walk at your local park.

 

Need help? Contact Feet First Podiatry today for a professional assessment and treatment plan tailored to your needs.

 

Medical Disclaimer:
The information provided on this website is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a medical doctor or a qualified healthcare provider regarding any medical concerns.