Heel Pain? Understanding Plantar Fasciitis
Waking up with sharp heel pain is never a great start to the day. If your first few steps each morning feel like you're walking on broken glass, you might have plantar fasciitis – one of the most common causes of heel pain we treat at InStep Podiatry.
What Is Plantar Fasciitis?
Your foot has a strong, stretchy band running along the bottom that connects your heel to your toes. This band is called the plantar fascia. It holds up the arch of your foot and works like a shock absorber when you walk or run.
When this band gets overworked, it can become sore, swollen, and even develop small tears. That's when your heel starts to hurt – especially first thing in the morning or after sitting down for a while. This condition is called plantar fasciitis (plan-tar fash-ee-EYE-tis).
What Causes Plantar Fasciitis?
Your feet work hard every day. Whether you're on your feet at work, staying active outdoors, or just keeping up with daily life, your plantar fascia is constantly under load.
Things that can cause plantar fasciitis include flat feet or high arches, wearing shoes without good support (like worn-out thongs or flat sandals), standing or walking for long periods, increasing your exercise too quickly, tight calf muscles, and carrying extra body weight. Most people develop it gradually rather than from a single injury.
Signs You Might Have Plantar Fasciitis
The main symptom is a sharp or stabbing pain in your heel. It usually hurts most when you take your first steps in the morning, or when you stand up after resting. The pain often eases once you start moving, but returns later in the day. The bottom of your heel may also feel tender when touched.
Without treatment, the pain can become long-lasting – which is why the team at InStep Podiatry always recommends getting it checked early.
How Is Plantar Fasciitis Diagnosed?
When you visit InStep Podiatry, we'll ask about your pain and examine your feet and ankles. We'll watch how you walk and check your footwear to understand what might be contributing to the problem.
Sometimes, an ultrasound scan is used to look at the plantar fascia. This painless test helps show if there's swelling or damage that needs attention.
Effective Treatments for Plantar Fasciitis
Plantar fasciitis responds well to treatment, especially when started early. At InStep Podiatry, we use proven methods to get you back on your feet:
Custom Orthotics: These are specially made insoles that fit inside your shoes. They support your arch and reduce strain on the plantar fascia.
Footwear Advice: Wearing shoes with proper cushioning and arch support makes a big difference. We'll help you choose the right footwear for your feet and lifestyle.
Stretching Exercises: Targeted stretches for your calves and the bottom of your feet can reduce pain and improve flexibility.
Shockwave Therapy: This treatment uses sound waves to stimulate healing. It's particularly effective for long-standing heel pain that hasn't responded to other treatments.
Load Management: Reducing activities that aggravate your heel while staying active in other ways helps recovery.
Taping and Strapping: Special taping techniques provide short-term support and relief during daily activities.
How Long Does Recovery Take?
Recovery time varies from person to person. Many people feel much better within 6 to 12 weeks with proper treatment. Cases that have been going on longer may take more time. Sticking with your treatment plan is the key to getting better.
How to Prevent Plantar Fasciitis
You can lower your risk of heel pain by wearing supportive footwear, stretching your calves and feet regularly, building up exercise gradually rather than all at once, maintaining a healthy weight, replacing worn-out shoes, and addressing any foot posture problems early.
When Should You See a Podiatrist?
If your heel pain lasts more than two weeks, gets worse, or stops you from doing everyday activities, it's time to book an appointment. Early treatment prevents the problem from becoming long-term.
Your Trusted Podiatry Team in Far North Queensland
At InStep Podiatry, we've helped countless patients across Cairns, Innisfail, Tully, and the Atherton Tablelands overcome heel pain and get back to the activities they love. Our thorough assessments and personalised treatment plans are designed to deliver lasting results – not just quick fixes.
Ready to take the first step towards pain-free feet? Book an appointment with InStep Podiatry today.