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Foot And Leg Pain Centre

Plantar Fasciitis

Helping you to get back on your feet.

Understanding Plantar Fasciitis

Whether you’re a seasoned athlete, an active morning walker or jogger, or somebody who simply enjoys taking leisurely strolls when they have the time, you likely know the feeling of plantar fasciitis. However, you may not have known its name!

If you’re familiar with plantar heel pain when you stand first thing in the morning or after walking on hard surfaces, this may be what you’re dealing with. Plantar fasciitis can certainly be uncomfortable, but it doesn’t have to impact your day-to-day life. We understand how heel pain and discomfort with every step often leads to frustration that you’re not able to fully enjoy all life has to offer— and we’re here to help.

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What is Plantar Fasciitis?

This common foot condition occurs when the plantar fascia— a thick band of tissue that connects the heel bone to the toes— becomes inflamed and irritated. This often feels like a sharp, stabbing pain in your heel, making each step feel like a daunting task.

As the plantar fascia plays such a large role in the way our feet and legs support us and keep us moving, plantar fasciitis may make everyday life just that bit more difficult. Thankfully, plantar fasciitis is often able to be treated and give you the opportunity to regain your Physical Freedom.

Plantar fasciitis often develops when the balance of tension and support in the foot is disrupted. This may be caused by factors such as:


  • Prolonged standing
  • High-impact activities
  • Running sports
  • Increased activity intensity
  • Ill-fitting footwear
  • Inadequate arch support
  • Having flat feet
  • Having high arches
  • Having weak foot arch control muscles
  • Ageing
  • Weight gain
  • Tight calf muscles
  • Foot pronation (excessive rolling inward of the foot)

The symptoms of plantar fasciitis may vary from person to person. It often includes:


  • Heel pain
  • Pain that’s worse when you take your first few steps in the morning
  • Pain that worsens after sitting or standing for long periods
  • Pain after exercising
  • Pain that worsens when barefoot on hard surfaces

We personalise your treatment for you depending on your specific needs and goals. Some options we may explore include:

When you come in for your assessment, we’ll talk through the options with you to decide which may be most beneficial for you.

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Your Plantar Fasciitis Questions Answered

The fastest way to address plantar fasciitis will vary depending on the person and the severity of their condition. In general, resting and stretching are often recommended as these are gentle approaches that aim to promote healing.

In some cases, yes, and in others, no. Walking may have positive and negative effects depending on your personal circumstances, so it’s important to assess what helps you and what doesn’t. If you’re unsure, please feel free to book an appointment where we can provide personalised guidance.

Walking barefoot may trigger this condition in some people, as there is less cushioning and support for the feet than there would be in shoes. This lack of arch support may also cause the foot to roll inward, or overpronate, placing further pressure on the plantar fascia. However, going barefoot may assist in healing depending on the individual. For further information and personalised guidance, book an appointment with us at Foot and Leg Pain Centre.

There are some risk factors involved with plantar fasciitis, including prolonged standing, excessive activity, walking or standing on hard surfaces, having tight calf muscles, and performing high-impact activities such as running and jumping.

The length of time for recovery will vary from person to person. This will depend on the severity of the condition, the person’s response to treatment, and how well they adhere to their treatment plan. Generally speaking, most cases resolve within days to weeks, while some cases need extra help with a divers range of techniques.

There are exercises that can be done at home, but it’s important to remember that treatment options will vary for everybody. Therefore, these should be guided by a podiatrist with knowledge of your individual situation. They may recommend specific footwear choices and or at-home activities such as resting, icing, and stretching.

Essentially, the plantar fascia tightens and shortens when you’re not using it— such as when you’re asleep. As a result, in the morning the sudden stretching of the contracted fascia may cause pain and stiffness.

Yes, we do help children with foot pain! Those small feet are doing a big job, and we Plantar fasciitis and heel spurs are often seen together, but they are distinct conditions. Unlike plantar fasciitis, heel spurs are caused by bony outgrowths that develop on the heel bone. However, this may be caused by untreated plantar fasciitis, so it’s important to address plantar fasciitis as early as possible. aim to treat various conditions that affect children’s feet and legs. Check out our page dedicated to children’s foot and leg conditions.

There are several approaches you can take, including wearing proper footwear that has good arch support and cushioning such as orthotics, gradually increasing activity rather than introducing sudden changes, stretching regularly, using proper techniques when engaging in physical activity, and taking regular breaks to rest and elevate your feet.

No, these are two separate conditions, although they may influence each other. The Achilles tendon connects the calf muscles to the heel bone and helps to support the arch of the foot. Achilles tendon pain is often caused by tight calves, which may affect the small foot muscles over time and lead to plantar fasciitis.

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Why Choose Foot and Leg Pain Centre?

Dedicated Team

Our team, led by Dr Angus Chard PhD, with over 30 years clinical experience and a passion for helping people restore their physical freedom.

Personalised Treatment

What works for one person may not work for another— we take the time to get to know you and recommend treatments tailored to you.

Evidence-Based Care

We aim to put you at ease by providing treatments with a balance of clinical experience and scientific evidence.

Enjoy Long Walks Once Again

Plantar fasciitis has the ability to turn each step into a battle of endurance, but that doesn’t mean you have to put up with it. Working with us at Foot and Leg Pain Centre means you have a dedicated team at your feet to provide a thorough assessment of your plantar heel pain, and a personalised treatment plan aimed towards resolving it. If you’ve been experiencing this pain for a while or if it’s a new sensation for you, know that we’re by your side to help you get back out there safely and as quickly as possible.

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Walk Towards Wellness With Foot and Leg Pain Centre

Whether you’re an avid runner, an on-your-feet-all-day worker, or simply somebody who enjoys walking with their dog, plantar fasciitis can disrupt your routine and dampen your spirits. However, this doesn’t have to be a permanent problem.

At Foot and Leg Pain Centre, our team of experienced podiatrists understands the intricacies of plantar fasciitis, and we’re committed to providing you with the knowledge, support, and personalised treatment options to restore your physical freedom. Together, we’ll uncover the underlying causes, explore therapies tailored to you, and empower you to step forward. When you’re ready to take that step, book an appointment today!