How to Treat Plantar Fasciitis: A Physio’s Guide to Walking Without Heel Pain

Morrie Toum
Jul 3
2 min read

If you’re waking up with a sharp, stabbing pain in your heel — especially with those first few steps out of bed — you might be dealing with plantar fasciitis. It’s one of the most common causes of heel pain we treat at our Marrickville physio clinic, and the good news is, you don’t have to put up with it.

Here’s how a physio can help you get back on your feet — pain-free.

🔎 What Is Plantar Fasciitis?

Plantar fasciitis is inflammation of the thick band of tissue (the plantar fascia) that runs along the bottom of your foot. It’s usually caused by overuse, poor foot mechanics, tight calves, or sudden increases in activity — especially on hard surfaces.

👣 Signs You Might Have It

Pain in the heel or arch, especially first thing in the morning
Discomfort that worsens after long periods of standing or walking
Relief with rest, but pain flares again with activity

✅ How Physiotherapy Treats It

A personalised treatment plan with your physio can drastically speed up recovery and reduce recurrence. Here's what that typically includes:

1. Hands-On Manual Therapy

To release tight structures around the foot and calf that are putting stress on the plantar fascia.

2. Targeted Strengthening

We focus on the intrinsic foot muscles, ankle stabilisers, and calf complex to support better load distribution with every step.

3. Stretching Program

Especially for the calves and plantar fascia — tightness here is a major contributor to flare-ups.

4. Footwear & Orthotic Advice

We assess your walking pattern (gait) and guide you on the right shoes or inserts to support your arches properly.

5. Activity Modifications

No, you don’t need to stop moving completely — but we’ll help you modify your training or walking to offload stress while you heal.

📍 Why See a Physio?

Treating plantar fasciitis early can save you months of ongoing discomfort. At our Marrickville clinic, we combine evidence-based care with real-world advice tailored to your lifestyle — whether you're a runner, tradie, or just on your feet all day.

👟 Walk Without Pain — Starting Today

Heel pain doesn’t have to be your new normal. Book a consult with one of our physios today and let’s get you walking comfortably again.