Plantar Fasciitis Explained: How to Spot It and Find Relief

Written by By Osteopath Gemma ahrens

If you’ve ever stepped out of bed in the morning and felt a sharp pain in the bottom of your foot, you may have experienced plantar fasciitis. It’s one of the most common causes of heel pain and can affect people of all ages; from active runners to dancers and those on their feet all day at work.

Plantar fasciitis can be incredibly frustrating and painful when it gets in the way of our work and hobbies. As osteopaths, we often treat patients with plantar fasciitis and while it can be a frustrating condition, the good news is that with the right approach it can usually be managed effectively.

What is Plantar Fasciitis?

The plantar fascia is a thick band of connective tissue running along the sole of your foot, connecting your heel to your toes. It acts like a shock absorber and supports the arch of the foot.

Plantar fasciitis occurs when this tissue becomes irritated or overloaded, often due to repetitive stress. This irritation can lead to pain, stiffness, and inflammation around the heel and arch.

Common symptoms include:

• Sharp heel pain (often described as stabbing) that is worst with the first steps in the morning or after long periods of rest.

• Pain that eases with gentle movement but can worsen after prolonged standing, walking, or running.

• Tenderness along the arch or underside of the heel.

• Stiffness in the sole of the foot, especially after activity.

Causes & Risk Factors

Plantar fasciitis is usually linked to a combination of factors, including:

• Increased activity levels (e.g., runners, dancers, hikers).

• Prolonged time on hard surfaces (occupations requiring long hours of standing).

• Foot biomechanics such as flat feet, high arches, or altered gait.

• Tight calf muscles or Achilles tendon.

• Poor footwear without adequate support or cushioning.

  
  

Best ways to manage Plantar Fasciitis

The management of plantar fasciitis often includes a combination of self-care, lifestyle changes, and professional treatment.

Self Management Tips

• Rest & Modify Activity: Reduce repetitive impact (like running on hard surfaces) while symptoms are acute.
  

• Stretching: Gentle stretching of the calves and plantar fascia can help reduce tension.

  
  

• Footwear: Supportive shoes with cushioning or orthotics may reduce strain.

• Cold Therapy: Rolling the foot over a cold water bottle or ice pack can help ease discomfort after activity.

• Strengthening: Exercises for the foot and ankle (such as towel scrunches or toe raises) help support the arch.

How Osteopathy Can Help

As osteopaths, we take a whole-body approach to plantar fasciitis, recognising that heel pain doesn’t occur in isolation. The way you walk, your posture, muscle tightness, and joint mobility, daily habits and exercises all influence how much stress is placed on your plantar fascia.

Osteopathic treatment may include:

• Gentle hands-on techniques that aim to improve mobility in the foot, ankle, calf, and hips.

• Massage and soft tissue techniques aiming to reduce muscle tension that may be overloading the plantar fascia.

• Addressing contributing factors like biomechanics or gait patterns that may be affecting the plantar fascia.

• Advice on exercise, stretches, and footwear that aim to support long-term recovery.

While recovery can take time, many patients find that combining self-management with manual therapy helps them move more comfortably and confidently.

Final Thoughts

Plantar fasciitis can be painful and frustrating, but it doesn’t have to stop you in your tracks. With the right strategies and interventions including stretching, strengthening, supportive footwear, and osteopathic care, most people are able to manage their symptoms and return to the activities they enjoy.

If you’re struggling with persistent heel or foot pain, Gemma can work with you to find the underlying causes and support your recovery.

You can book an appointment below. Alternatively, give us a call on 0425 876 929 to discuss your needs.

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References

Martin RL, Davenport TE, Reisch R, et al. Heel Pain–Plantar Fasciitis Revision 2023 Clinical Practice Guideline.J Orthop Sports Phys Ther. 2023;53(6):CPG1–CPG43.

Riel H, Cotchett M, Delahunt E, Rathleff MS, Vicenzino B. Management of plantar heel pain: A best practice guide informed by a systematic review, expert clinical reasoning and patient values. Br J Sports Med. 2021;55(19):1106–1118.

Ho KY, Hu HH, Chou LW, et al. Efficacy of pharmacological and non-pharmacological therapies on pain intensity and disability for plantar fasciitis: A systematic review. Br J Sports Med. 2023;57(23):1516–1525.

Salvioli S, Guidi M, Marcotulli G. The effectiveness of conservative, non-pharmacological treatment of plantar heel pain: A systematic review with meta-analysis. Foot (Edinb). 2021;47:101795.