Plantar Fasciitis: Meaning, Causes, Symptoms, and Treatment

Heel pain is one of the most common foot complaints among Australians, and one of the leading causes is a condition known as plantar fasciitis. For many, the pain can begin as a slight twinge in the morning but may progress to an ongoing problem that interferes with daily life, exercise, and even work.

Fortunately, plantar fasciitis is treatable — especially when addressed early with the right management strategies and physiotherapy care. In this article, we’ll explore what plantar fasciitis is, why it occurs, the signs to look out for, and the most effective approaches to recovery.

What Is Plantar Fasciitis?

The plantar fascia is a thick, fibrous band of tissue that runs along the sole of your foot, connecting your heel bone to your toes. It acts like a shock absorber, supporting the arch of your foot and helping with normal walking mechanics.

Plantar fasciitis occurs when this tissue becomes irritated, overstretched, or develops small tears due to repetitive stress. Despite the name, it is often less about “inflammation” and more about micro-damage and degeneration in the fascia.

This condition is common among:

• Runners and athletes who put repetitive stress on their feet.

• People who stand or walk for long hours on hard surfaces (such as tradespeople, nurses, or retail workers).

• Middle-aged adults where natural changes in foot mechanics can play a role.

• Those with poor footwear choices, such as flat shoes or worn-out runners.

Causes and Risk Factors

Several factors can contribute to the development of plantar fasciitis. Understanding these causes is essential for both prevention and treatment.

1. Overuse or Repetitive Stress Running long distances, sudden increases in training load, or spending hours on your feet daily can strain the plantar fascia.

2. Foot Biomechanics

   • Flat feet (overpronation) or very high arches can alter how weight is distributed across the foot.

   • Tight calf muscles or Achilles tendon place extra strain on the heel.

   • Poor walking or running technique increases stress.

3. Improper Footwear Shoes without proper arch support, cushioning, or shock absorption are a major contributor. Thongs, high heels, and old, worn-out shoes are frequent culprits.

4. Lifestyle Factors

   • Occupations requiring prolonged standing.

   • Rapid increases in activity (e.g., starting a new sport).

   • Sedentary lifestyle leading to weakness in supporting foot and leg muscles.

5. Age and Weight Plantar fasciitis is more common in people between 40 and 60 years of age, and excess body weight can increase stress on the feet.

Symptoms of Plantar Fasciitis

The hallmark symptom of plantar fasciitis is heel pain, but it has some distinctive patterns:

• Morning Pain – sharp pain in the heel or arch when taking the first steps out of bed.

• Pain After Rest – discomfort after sitting or resting for a while, which may ease as you move but worsen later.

• Activity-Related Pain – pain flares after prolonged standing, walking, running, or high-impact exercise.

• Localised Tenderness – pressing the bottom of the heel often reproduces the pain.

• Stiffness – the foot may feel tight, especially in the arch or calf.

While the pain can come and go, ignoring it often makes the problem worse, leading to chronic heel pain and compensatory issues in the knees, hips, or back.

Conservative Self-Management Strategies

If you have just started experiencing symptoms, there are simple steps you can try at home to reduce discomfort and promote healing:

• Rest and Activity Modification Avoid or reduce high-impact activities such as running or jumping. Replace them with low-impact alternatives like swimming, cycling, or strength training.

• Footwear Choices Choose supportive shoes with cushioning and firm arch support. Avoid walking barefoot on tiles or hardwood floors.

• Icing and Massage Applying ice for 10–15 minutes after activity may reduce pain. Rolling your foot on a frozen water bottle or a massage ball can help release tension in the fascia.

• Stretching and Mobility Exercises

  • Calf stretches – ease tightness that contributes to heel strain.

  • Plantar fascia stretches – gently pull your toes back towards you to stretch the sole of the foot.

  • Rolling massage – tennis ball or spiky ball under the arch.

• Load Management Avoid sudden increases in training volume or intensity. If you’re returning to running, progress gradually.

• Over-the-Counter Medication Anti-inflammatory medication (with GP or pharmacist guidance) may help reduce discomfort in the short term.

When to See a Physiotherapist

While many people can manage mild plantar fasciitis with home strategies, you should seek physiotherapy if:

• Pain lasts more than 1–2 weeks despite self-care.

• Heel pain is worsening or spreading to other parts of the foot.

• Walking becomes difficult or painful.

• The condition keeps recurring after initial improvement.

• You’re unsure about proper footwear, stretches, or activity modification.

How Physiotherapy Helps Plantar Fasciitis

A physiotherapist takes a holistic approach, not just treating symptoms but addressing underlying causes. Treatment may include:

• Thorough Assessment Analysing your foot mechanics, posture, gait, and footwear to identify contributing factors.

• Hands-On Therapy Soft tissue massage, joint mobilisation, and dry needling may reduce pain and improve mobility.

• Exercise Program A structured plan of stretching, strengthening, and balance exercises designed to support recovery and prevent recurrence.

• Strengthening Work

  • Calf raises to strengthen the Achilles and calf.

  • Foot intrinsic strengthening (toe curls, towel scrunches).

  • Glute and hip strengthening to improve overall biomechanics.

• Load Management & Training Advice Guiding you in modifying exercise without losing fitness.

• Orthotics and Footwear Recommendations Custom or off-the-shelf insoles may be recommended for better arch support.

• Education and Lifestyle Advice Helping you understand triggers and long-term prevention strategies.

Recovery Timeline

With the right approach, most cases of plantar fasciitis improve within 6–12 weeks, though stubborn cases may take longer. Consistency is key. Early intervention significantly reduces the risk of chronic heel pain and recurrence.

Preventing Plantar Fasciitis

Even after recovery, prevention is crucial:

• Wear supportive footwear, especially on hard floors.

• Warm up before sport and cool down with stretches.

• Maintain flexibility in calves and Achilles.

• Strengthen foot, ankle, and hip muscles for better stability.

• Replace worn-out shoes regularly.

• Progress training gradually to avoid overload.

Why Choose Revamp Physiotherapy in Carina, Brisbane?

At Revamp Physiotherapy, we specialise in treating plantar fasciitis and other foot and ankle conditions. Our team combines hands-on treatment, evidence-based exercise prescription, and tailored recovery plans to help you move without pain.

Whether you’re an athlete aiming to return to running, a worker on your feet all day, or simply someone tired of living with heel pain, our physiotherapists will work with you to create a recovery plan suited to your needs.

Plantar fasciitis may start as a small nuisance, but if ignored, it can become a long-term source of frustration. By recognising the signs early and seeking professional guidance, you can return to pain-free movement faster and with less risk of recurrence.

If heel pain is limiting your lifestyle, don’t wait — book an appointment with our experienced physiotherapists at Revamp Physiotherapy Carina today. We’ll help you take the first step towards recovery with confidence.