Plantar Fasciitis: How Physiotherapy Can Relieve Heel Pain and Get You Back on Your Feet
Struggling with stabbing heel pain first thing in the morning? You might be dealing with plantar fasciitis—one of the most common causes of foot discomfort. Whether you're an athlete, a busy worker on your feet or simply someone experiencing nagging foot pain, understanding plantar fasciitis is the first step toward long-lasting relief.
In this guide, we’ll explore:
What plantar fasciitis is
The most common causes and symptoms
How physiotherapy can help relieve heel pain and restore foot function
Simple strategies to support your recovery
Let’s dive in.
What Is Plantar Fasciitis?
Plantar fasciitis occurs when the plantar fascia—a thick band of tissue connecting your heel to your toes—becomes irritated or inflamed. This leads to sharp, stabbing heel pain, especially during the first steps in the morning or after long periods of sitting or standing.
It’s estimated that 1 in 10 people will experience plantar fasciitis in their lifetime, making it one of the most common musculoskeletal foot conditions.
Common Causes of Plantar Fasciitis
Understanding what contributes to plantar fasciitis can help you manage the condition more effectively. Some of the most common causes include:
1. Poor Foot Mechanics
Flat feet or high arches can put extra strain on the plantar fascia. Studies show up to 60% of people with fallen arches report foot pain.
2. Excess Weight
Being overweight increases pressure on your feet—every extra kilogram adds double the force on your plantar fascia.
3. Age
People over 40 years old are more prone to plantar fasciitis due to natural tissue degeneration and decreased foot flexibility.
4. Occupational Strain
Jobs that require long periods of standing—such as teaching, retail or factory work—can lead to chronic heel stress.
5. High-Impact Sports
Running, jumping or sudden changes in direction (as in tennis or netball) often overload the fascia.
Symptoms of Plantar Fasciitis
Typical symptoms include:
Sharp heel pain when getting out of bed
Pain that worsens after sitting or standing for long periods
Tenderness along the arch or bottom of the heel
Mild swelling or inflammation
Stiffness that improves with gentle movement
Ignoring these signs can prolong recovery and lead to chronic foot issues.
How Physiotherapy Helps Treat Plantar Fasciitis
Physiotherapy is one of the most effective ways to treat plantar fasciitis without surgery or long-term reliance on medication.
1. Comprehensive Assessment
Your physiotherapist will assess:
Gait (how you walk)
Foot structure and biomechanics
Range of motion in your ankle, foot and calves
Contributing postural or muscular imbalances
This allows them to develop a personalised treatment plan based on your lifestyle and activity level.
2. Pain Management Techniques
In the early stages, pain relief is essential. Your physiotherapist may recommend:
Ice therapy to reduce inflammation
Ultrasound therapy to boost circulation and promote healing
Massage and myofascial release to relieve tightness along the plantar fascia and calf muscles
3. Targeted Stretching and Strengthening
Improving foot and lower limb strength helps support the arch and reduce strain. Common exercises include:
Calf and Achilles stretches
Towel curls and toe grabs to strengthen intrinsic foot muscles
Balance training to improve stability and prevent re-injury
Research shows consistent physiotherapy exercises can cut recovery time by up to 50%.
4. Footwear and Orthotic Advice
Wearing the right shoes is essential for recovery. Your physiotherapist may recommend:
Supportive footwear with arch support and cushioning
Custom orthotics for biomechanical correction
Avoiding flat or unsupportive shoes like thongs or ballet flats
5. Return to Activity Plan
Once pain subsides and strength improves, your physio will guide you through a gradual return to work, sport or regular daily activity.
Progressively increasing load
Monitoring symptoms
Preventing flare-ups and setbacks
Lifestyle Tips to Support Recovery
In addition to physiotherapy, here are some practical lifestyle modifications to help reduce symptoms:
Maintain a healthy weight to reduce load on your feet
Stretch daily—especially calves and the plantar fascia
Switch to low-impact activities (e.g., swimming or cycling) during flare-ups
Use a night splint or foot roller to stretch the fascia gently overnight
When to See a Physiotherapist
If heel pain is affecting your ability to walk, work or enjoy everyday activities—don’t wait. Early intervention leads to faster, more effective outcomes.
At Bodhiworks Physiotherapy in Prahran, we specialise in treating plantar fasciitis and other foot conditions through evidence-based care. Our physiotherapists create tailored rehab programs designed to:
Reduce heel pain quickly
Restore normal foot biomechanics
Prevent recurrence
Get you back to doing what you love
Ready to Take the First Step Toward Pain-Free Feet?
Don’t let plantar fasciitis hold you back. Book your appointment at Bodhiworks Physiotherapy today and take your first step toward healing and comfort.
📍 Conveniently located in Prahran, near South Yarra, Toorak and Windsor📞 Call 0402 610 027 or 👉 Book Online
