Plantar Fasciitis – causes, symptoms and how to find relief

Heel pain is one of the most common reasons people visit a podiatrist, and plantar fasciitis is often the cause. It can be frustrating, slow to resolve, and painful enough to interfere with everyday life — but with the right treatment, it is very manageable.

What is plantar fasciitis?

Plantar fasciitis occurs when the plantar fascia — a thick band of tissue running along the bottom of your foot — becomes irritated or inflamed. This tissue supports the arch of your foot, and when it’s placed under too much strain, pain can develop.

It most commonly causes pain near the heel, particularly first thing in the morning or after periods of rest.

Common symptoms of plantar fasciitis Symptoms can vary, but often include:

● Sharp or aching pain in the heel or arch

● Pain that is worse with the first steps of the day

● Discomfort after long periods of standing or walking

● Tenderness along the bottom of the foot

Some people notice symptoms improve slightly as they move, only to return later in the day.

What causes plantar fasciitis?

Plantar fasciitis is usually caused by repetitive strain rather than a single injury. Common contributing factors include:

● Poor foot biomechanics or flat/high arches

● Inadequate or unsupportive footwear

● Sudden increases in activity or exercise

● Prolonged standing, especially on hard surfaces

● Tight calf muscles

● Weight changes

Without treatment, the condition can become chronic and harder to resolve.

How plantar fasciitis is treated

At Power Podiatry Peninsula, treatment focuses on reducing strain on the plantar fascia and addressing the underlying cause. This may include:

● A thorough biomechanical assessment

● Footwear advice and activity modification

● Stretching and strengthening programs

● Custom orthotics to improve foot function and reduce load

Early intervention often leads to faster recovery.

What you can do at home

While professional care is important, these steps can help support recovery:

● Wear supportive footwear at all times

● Avoid walking barefoot, especially on hard floors

● Gently stretch your calves and feet daily

● Reduce high-impact activity during flare-ups

● Apply ice to the heel if advised

Pain relief alone doesn’t address the cause — ongoing support is key.

When to see a podiatrist

If pain persists longer than a few days, the sooner assessment and treatment begins, the better the outcome.