Plantar fasciitis is the most common cause of heel pain we see, especially in people who have recently increased their walking or running, spent a lot of time on hard floors, or changed footwear.
The first six weeks
- Load management, not rest. Cut back the activity that flared it by about half, rather than stopping entirely
- Calf and foot strengthening. Slow, heavy calf raises are the single most effective exercise in the research
- Footwear. Supportive shoes with a small heel raise, including around the house. Thongs and bare feet on tiles make it worse
- Morning routine. Stretch the calf and roll the foot over a ball before your first steps
What to skip
Cortisone as a first option, expensive orthotics before an assessment, and rolling a frozen bottle under the foot for weeks on end. Ice feels nice but does not change the tissue.
When to book
If the pain has been there more than two weeks, or it is affecting your walking, an assessment will confirm the diagnosis and rule out the things that mimic it, like a nerve issue or a stress fracture. Stride Right is our foot and ankle program for cases that need a structured pathway.
Sounds familiar?
Book with our physiotherapy team at any of our clinics.
