Physio for plantar fasciitis: heel pain and what helps

What is plantar fasciitis?

Plantar fasciitis is pain under the heel or along the arch of the foot. It involves the plantar fascia, a thick band of tissue that runs from the heel bone to the base of the toes and helps support the arch. The tissue becomes sore and sensitive when it is loaded more than it is ready for.

It is one of the most common causes of heel pain in adults. It can affect people who run, people who are on their feet all day, and people who are not very active at all.

Common signs

• Sharp or stabbing pain in the heel with your first steps after getting out of bed or sitting for a while
• Pain that eases as you warm up, then returns after long periods on your feet
• Tenderness on the inside of the heel or along the arch
• Pain that builds after a change in activity, such as a new running program, more walking or a new job on hard floors

What can contribute

There is rarely one single cause. Things that can add up include a sudden increase in standing, walking or running, tight or weak calf muscles, hard surfaces, worn or unsupportive footwear, and changes in body weight. Your physio will look at which of these apply to you.

How a physio can help

A physio will ask about your pain, your daily routine and any recent changes, then check how your foot, ankle, calf and hip move and how they cope with load. Treatment usually focuses on:

• Adjusting what aggravates it, without stopping all activity
• Calf and foot strengthening exercises, increased gradually over weeks
• Stretches for the calf and the sole of the foot
• Taping or footwear advice for short-term relief
• A graded return to running, sport or long shifts on your feet
• Referring you on if you may benefit from orthoses, imaging or a medical review

See our first appointment guide if you want to know what to bring and what to expect.

How long does it take to settle?

It often improves gradually over weeks to months rather than days, and the time varies from person to person. Plantar fasciitis tends to respond best to steady, consistent loading exercises rather than rest alone. Stopping the exercises as soon as the pain eases is a common reason it comes back.

Things you can try at home

• Wear supportive, comfortable shoes and avoid walking barefoot on hard floors while it is sore
• Cut back, but do not stop, the activity that triggers it
• Add gentle calf stretches several times a day
• Roll the sole of your foot over a ball or bottle if it feels good, and stop if it makes the pain worse

When to see a doctor first

See your doctor if the pain follows a fall or injury, you cannot put weight on the foot, the heel is hot, red or swollen, you have numbness or tingling, or you feel unwell with a fever. Heel pain that comes with night pain, or that is not improving after several weeks, is also worth checking.

Costs and funding

Physio fees vary by clinic. Private health extras often pay a rebate, and Medicare has no general rebate for physio. See our physio cost guide and Medicare guide for the detail.

Common questions

This guide is general information, not medical advice. Talk to your doctor or physio about your own situation.