• Excessive rolling in of the feet
• High arches
• Overuse eg too much running
• Trauma
• Poor Footwear

• Pain in the base, sides or back of the heel
• Pain with the first few steps of the morning
• Pain after a prolonged period of non-weight-bearing
• Pain after long periods of weight-bearing

ORTHOTICS – helping to realign the foot posture and supporting the arch to relieve stress or strain placed upon the plantar fascial band.

ICING – Apply ice to the affected area for 20 minutes, remove for 10 minutes and repeat. Often a frozen water bottle is the best option for icing plantar fasciitis.

FOOTWEAR – shoes with a firm heel counter, fasteners and supportive and cushioning soles. Speak to your podiatrist for further footwear education and advice.

STRETCHING/STRENGTHENING – stretching of the calf muscles is a primary factor involved with healing of the plantar fascia. Calf stretches should be held for 3 x 30 seconds, twice daily unless prescribed otherwise. A podiatrist will demonstrate and recommend an appropriate stretching regime.

• Obtain a thorough history of the events leading up to the onset, often the contributing factors that triggered the onset can be identified and hence remedied.

• Conduct a thorough physical examination to confirm the diagnosis of Plantar Fasciitis.

• Evaluate any intrinsic and extrinsic factors which may have contributed to the condition.
  • Intrinsic factors include poor foot mechanics, poor physical condition eg increased weight, training load, walking and running technique issues.
  • Extrinsic factors include incorrect/worn out footwear, training terrain.

• Formulate a management plan for your specific presentation, this may include:
  • Short Term Management
    • Goal is to provide relief of pain in both acute and chronic cases.
    • Taping to unload the plantar fascia.
    • Manual Therapy to the foot and ankle, including mobilisation of stiff joints and release of tight muscles in the foot and lower leg.
    • More specific self management strategies targeted to your individual condition.
    • Advice on appropriate footwear to assist in your recovery.
  • Longer Term Management
    • For more persistent/chronic cases, or in those with higher risks of recurrence.
    • Exercises to retrain and strengthen specific foot muscles.
    • Orthotic Therapy to correct poor foot mechanics and unload the plantar fascia.
    • Additional options may include Night Splinting, Shockwave therapy or Dry Needling.
    • Referral for more invasive medical management such as injections and surgery is avoided and treated as a last resort option.