If you suffer from plantar fasciitis, one of the first pieces of advice you'll come across is to rest. Limiting activities that cause stress on the foot, like walking and standing, can definitely help. Unfortunately, if you work in hospitality and you spend your day on your feet serving customers, you're probably not in a position to take time to rest. What else can you do?

Orthotics

Orthotics are in-sole inserts that keep the arches your feet in the right position and protect your plantar fascia (the ligament that connects your heel bone to your toes) from overstretching. While there's a variety of off-the-shelf orthotics available, don't rush to buy without visiting a podiatrist first. Ill-fitted orthotics won't do you any good and they can even cause further damage. It is essential that you get the best inserts for your feet, whether they're off-the-shelf or custom-made. Your podiatrist can help you choose them, monitor their effectiveness and make any adjustments if needed.

If you find that you do need custom orthotics, don't let the cost put you off. You may already have adequate cover for podiatry with your health fund. If not, it may be worth upgrading your cover or changing to another fund (remember to check for any waiting periods).

Supportive foot wear

Many employers in hospitality will provide work shoes, but often the choice of foot wear will be guided by safety considerations (non-slip shoes). Comfort and the support that the shoes provide are usually not top-of-the-list concerns. Bring your work shoes with you to your podiatrist appointment. Your podiatrist will assess their suitability for your condition and may suggest alternatives. Choose supportive foot wear for your off-time, too, and avoid wearing sandals and open-back shoes.

Stretching exercises

Performing gentle stretches for your calf muscles, plantar fascia and Achilles tendons several times a day can bring relief and help develop more flexibility in your foot and leg. Here are a couple of exercises you can try and your podiatrist can suggest others.

To stretch your plantar fascia use a tennis or golf ball. You can perform this exercise from a seated or standing position. Put the ball under your foot and slowly roll it backwards and forward.

To stretch your calves and Achilles tendons stand on a step on the ball of your foot. Gently lower your heels over the edge of the step, hold for a few seconds, then bring your heels back up.

Be careful not to overdo the stretches – they should never cause you any pain.

Some people may also require medication, injections or surgery. In most cases the condition will improve using the above simple measures.