What is Plantar Fasciitis: Causes, Symptoms, and How Physiotherapy Can Help

Plantar fasciitis is one of the most common causes of heel and arch pain. It’s typically most noticeable with your first steps in the morning or after sitting or standing for long periods. The discomfort can range from a dull ache to sharp, stabbing pain.

What causes plantar fasciitis?

This condition occurs when the plantar fascia—a thick band of connective tissue that runs along

the sole of your foot—becomes inflamed or irritated. This inflammation is often the result of repetitive stress or strain, which can stem from:

• Overtraining or sudden increases in activity

• Tight calf muscles

• Unsupportive or worn-out footwear

• Poor foot biomechanics (flat feet, high arches, or overpronation)

• Prolonged standing or walking on hard surfaces

• Carrying extra weight, which places additional strain on the fascia

Who is most at risk for plantar fasciitis?

While plantar fasciitis can affect anyone, it’s particularly common among:

• Adults aged 40 to 60

• Runners and athletes involved in high-impact sports

• Workers who spend long hours on their feet

• Individuals with flat feet, high arches, or poor foot mechanics

• People who regularly wear unsupportive footwear

• Those who are overweight

• Increased weight gain such as during pregnancy

What are the common symptoms of plantar fasciitis?

The most frequently reported symptoms include:

• Sharp or stabbing pain in the heel, especially in the morning

• Tenderness along the arch of the foot

• Pain that worsens after prolonged standing, walking, or physical activity

How Physiotherapy can help with plantar fasciitis?

Treatment for plantar fasciitis is highly individualised, but there are some core principles we follow to guide recovery effectively:

1. Load Management & Activity Modification

Adjusting your daily activity levels is key. By reducing repetitive stress on the plantar fascia, we create the right environment for healing. Where modifying activity isn’t possible, supportive taping techniques or specific footwear recommendations can help alleviate pressure.

2. Hands-On Treatment

Manual therapy is an effective way to reduce pain and stiffness. Our physiotherapists and massage therapists use targeted techniques to ease tension and improve mobility in the foot and surrounding structures.

3. Strengthening & Mobility Work

This is a crucial, often overlooked component of long-term recovery. Building strength and improving flexibility in the foot, ankle, and calf muscles helps prevent recurrence. Our in-house Physiotherapist/strength and conditioning coach and exercise physiologist will tailor a program specifically for you—whether you're a busy parent, weekend warrior, or competitive athlete.

We incorporate a blend of Pilates and gym-based exercises to get you moving confidently from day one and help you recover faster.

4. Education & Self-Management

We’ll also equip you with the knowledge and tools to manage symptoms early and independently. Recognising early warning signs and knowing how to respond can make all the difference in preventing flare-ups.

You don’t have to live with foot pain.

Physiotherapy Services We Offer

If you think you might be dealing with plantar fasciitis, our experienced team is here to help.

With the right support, healing is possible. Whether it’s been bothering you for weeks or creeping in slowly over time, our physiotherapy services can help you get back on your feet—pain-free and stronger than ever.

Let’s take this healing journey together with all the support you need.

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