Q: I am a 51-year-old woman. Lately, I have been having a recurring heel pain in the morning when I wake up.

After half an hour of walking about, the pain disappears. But now I also feel pain at the bottom of my foot. I bought silicon heel cups and when I put them on when I go out, I don't feel any pain. However, when I walk barefoot at home, the pain recurs.

What is the problem? Has it got to do with ageing? What can I do to cure or prevent it? My relative told me not to eat nuts. Does diet aggravate the pain? Should I continue to swim, cycle and do walking exercises?

A: Your problem is very likely plantar fascitis. This is inflammation of the plantar fascia, a thick band of tissue that runs from the heel to the base of the toes.

As we get older, this tissue becomes tighter and less elastic, thus causing tension at the attachment of the plantar fascia to the heel bone. This is especially worse in the mornings when the fascia has not been stretched by weight bearing.

In addition to silicone heel cups, regular stretching of the plantar fascia over four to six weeks will help.

The primary problem in plantar fascitis is tightness of the plantar fascia. Daily stretching of this tissue can reduce the symptoms. Remember to test the stretch, then hold it for 20 seconds and repeat 20 stretches two to three times a day.

If this does not relieve the pain, steroid injections into the painful area may be given.

Other treatments for this problem include splinting, anti-inflammatory medications, icing, heel pads and cushioning and surgery. Diet has no effect on this condition.

Dr Lim Lian Arn

Dr Lim Lian Arn is an orthopaedic surgeon at Raffles Hospital

This article was first published in Mind Your Body, The Straits Times.