The Physio Hub

Walking Away from Plantar Heel Pain: Understanding and Treating Plantar Fasciitis

Are you experiencing a sharp pain in your heel with each step? Does it feel like someone’s stabbing you in the foot every time you get up in the morning? If so, you might be dealing with plantar fasciitis, a common but often misunderstood condition that affects millions of people worldwide. Here at The Physio Hub, we understand the frustration and discomfort that comes with this condition, which is why we’re here to provide you with the knowledge and tools you need to kick plantar fasciitis to the curb and get back to living your life pain-free.

Firstly, it is no longer called Plantar Fasciitis. Yes, this is still the most common name, and we will still use it in clinic with patients and throughout this blog post However, the correct name is Plantar Heel Pain. This is because the pain is not just related to inflammation, and there can be multiple tissues involved and not just the fascia. It does not matter what we call it, as long as we get you feeling better!

What is Plantar Fasciitis?

Plantar fasciitis is a condition characterized by pain in the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. When this tissue becomes irritated, overloaded or overstretched, it can cause pain and stiffness in the heel, especially upon waking or after long periods of rest.

What Causes Plantar Fasciitis?

While the exact cause of plantar fasciitis can vary from person to person, there are several factors that can increase your risk of developing this condition. These include:

  1. Overuse: Engaging in activities that put repetitive stress on the feet, such as running, walking, or standing for long periods, can strain the plantar fascia and lead to pain. This can be overload in a short period of time eg went for a really long walk that you are not used to, or overload over a longer period of time eg starting a new running program and doing a lot more over months.
  2. Foot Mechanics: Flat feet, high arches, stiff toes, or abnormal walking patterns can alter the way weight is distributed across the foot, putting additional strain on the plantar fascia. This is different for everyone and needs to be assessed.
  3. Improper Footwear: Wearing shoes with inadequate support or cushioning can exacerbate plantar fasciitis or increase your risk of developing it.
  4. Reduced strength: reduced strength and endurance in the foot and calf muscles is linked with plantar fasciitis.

Will Plantar Fasciitis Go Away on Its Own?

Yes. While plantar fasciitis has a favorable outcome and will most likely self resolve, it can be very painful and debilitating. If it causes disruption in your activity levels, and day to day action, treatment is useful in getting you back active again. It is important not to ignore the pain or delay seeking treatment. Without intervention, plantar fasciitis can become chronic and significantly impact your quality of life. That’s where we come in.

What is the Fastest Way to Heal Plantar Fasciitis?

At The Physio Hub, our expert physiotherapists specialize in treating plantar fasciitis and helping patients get back on their feet as quickly and safely as possible. Through a combination of hands-on therapy, customized exercise programs, and education on proper footwear and biomechanics, we’ll work with you to address the underlying causes of your pain and develop a personalized treatment plan that meets your needs.

While there’s no one-size-fits-all solution for plantar fasciitis, some common strategies for speeding up the healing process include:

  1. Stretching: Gentle stretching exercises can help alleviate tension in the plantar fascia and improve flexibility in the foot and ankle.
  2. Strengthening: Strengthening exercises for the muscles of the foot and lower leg can help improve stability and support the arch, reducing strain on the plantar fascia.
  3. Orthotics: Orthotic inserts can provide additional support and cushioning for the foot, helping to alleviate pressure on the plantar fascia and promote healing. This does not mean custom orthotics, it can be anything from over the counter orthotics, foam heel pads, to stopping wearing orthotics all together!
  4. Manual Therapy: Manual work on the muscles and joints of the foot, ankle, and lower limb are useful at helping with pain and returning to normal activity.
  5. Combination of above: The most recommended treatment for Plantar Fasciitis is multimodal. The combination of stretching, strengthening, manual therapy and orthotics.

Is Walking Good for Plantar Fasciitis?

While it may seem counterintuitive, walking can actually be beneficial for plantar fasciitis when done in moderation and with good recommendations of how much. Gentle walking can help improve circulation and promote healing, but it’s important to listen to your body and avoid overdoing it. If walking exacerbates your symptoms, try reducing your mileage or switching to low-impact activities like swimming or cycling until your pain subsides.


Plantar fasciitis can be a frustrating and debilitating condition, but with the right treatment and support, it’s possible to overcome it and get back to doing the things you love. If you’re struggling with heel pain or suspect you may have plantar fasciitis, don’t wait—schedule an appointment with us at The Physio Hub today. Our team of skilled physiotherapists is here to help you every step of the way on your journey to recovery.