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Plantar Fasciitis

(Heel Pain)

What is plantar fasciitis?

Plantar fasciitis occurs when there is tissue damage at the attachment of the plantar fascia to the underside of the calcaneus (heel bone). The condition presents itself as pain as a result of bruising or over-stretching of the ligament, causing inflammation and heel pain. 

Common Presentation

  • Pain under the heel or in the arch of the foot (especially in the morning or after resting)

  • First few steps may feel painful, but improve as the muscles warm up



  • Maintaining healthy weight to minimise stress on the plantar fascia

  • Wear supportive shoes with good arch support and absorption

  • Warming up before exercise or working out, start new exercise regimes slowly

Our Treatment Focus​​

  • After confirming plantar fasciitis, it is important to investigate why you are suffering this condition

  • Physiotherapists can offer a conservative approach when managing patients with meniscus injuries. Our treatment focuses on pain relief, restoring function and mobility and this is facilitated via a range of treatment techniques offered by our therapist:

- Shockwave Therapy

- Soft Tissue Release

- Strengthening Exercises

At-Home Exercises

Please note that you should always consult with your doctor or physiotherapist prior to attempting these exercises. Alternatively, feel free to call us on 1300 16 16 88 to speak to one of our physiotherapists to see whether these exercises are suitable for you.

Because stiff muscles in the feet or calves can aggravate plantar fasciitis, stretching solutions are generally recommended for at-home exercises.

Calf Stretch Exercise

Stand at arm's length from a wall, and place your right foot behind the left, around shoulder's width apart. While both palms are pushing against the wall, slowly and gently bend your left leg towards the wall. Try to keep your right leg straight and right heel flat on the ground as you do this. Hold the stretch for 15-30 seconds and repeat 3 times. Reverse the legs and repeat.

Plantar Fascia Stretch

There are a few ways that you can stretch your plantar fascia.

1. While seated on a chair, place one foot over a foam roller/frozen water bottle/ice-cold can and roll your foot over it. Do this for a minute and then switch feet.

2. While seated either on the floor or on a chair, grab the big toe of one foot and pull it gently toward you, holding for 15-30 seconds. Release and repeat three times. Repeat on opposite foot.

3. While seated either on the floor or on a chair, place a strap (or a towel folded lengthways) under the arch of the foot. While grabbing each end of the strap, pull the top of your foot gently toward your body. Hold for 15-30 seconds and repeat up to three times on each foot.

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