What exercises can help alleviate sore heel pain?

Exercises that can help alleviate sore heel pain include stretching the Achilles tendon and plantar fascia, strengthening the foot and ankle muscles, and low-impact activities like swimming or cycling.

What is the most common cause of plantar heel pain?

The most common cause of plantar heel pain is plantar fasciitis, which is inflammation of the thick band of tissue (plantar fascia) running along the bottom of the foot.

Can physical therapy help plantar heel pain?

Physical therapy can help manage plantar heel pain by addressing underlying issues, improving flexibility, and strengthening the affected area to reduce pain and prevent recurrence.

What causes plantar fasciitis in runners?

Plantar fasciitis in runners is commonly caused by overuse, excessive pronation, and wearing improper footwear, which can lead to inflammation and irritation of the plantar fascia.

What are the symptoms of plantar fasciitis in the early stages?

The early symptoms of plantar fasciitis may include heel pain, especially with first steps in the morning, and stiffness in the heel and arch of the foot.

How to tape a plantar heel for support?

Taping the plantar heel can provide support and relief for heel pain. Wrap the tape around the heel, across the arch, and over the top of the foot to stabilize the area.

What is the best shoe for plantar heel relief?

The best shoe for plantar heel relief typically features good arch support, cushioning, and a rigid sole to minimize stress on the plantar fascia.

How to treat a sore heel from plantar fasciitis?

Treating a sore heel from plantar fasciitis involves rest, ice, compression, and elevation (RICE) to reduce inflammation, as well as stretching and strengthening exercises to support the foot.

Can I prevent plantar fasciitis from coming back?

Preventing the recurrence of plantar fasciitis involves maintaining proper foot support, stretching exercises, and managing any underlying conditions that may contribute to the condition.

What is the main cause of plantar heel pain in athletes?

The main cause of plantar heel pain in athletes is repetitive stress and overuse of the plantar fascia, the connective tissue that runs along the bottom of the foot, often due to high-impact activities.

Can plantar fasciitis be treated without surgery?

Yes, plantar fasciitis can often be treated without surgery. Conservative treatments such as stretching, physical therapy, and the use of orthotics or night splints can help manage the condition and alleviate symptoms.

What are the symptoms of a plantar heel spur?

The symptoms of a plantar heel spur include a sharp or dull pain in the heel, especially when walking or standing, as well as tenderness and swelling in the affected area.

How to relieve sore heel pain at night?

Relieving sore heel pain at night can be achieved by icing the affected area, stretching the calf muscles, and using a night splint to keep the foot in a neutral position.

How to diagnose plantar fasciitis in the heel?

Diagnosing plantar fasciitis in the heel typically involves a physical examination, where the healthcare provider will assess the location and severity of heel pain, as well as consider the patient's medical history and symptoms.

What causes a sore heel after running or jogging?

A sore heel after running or jogging is often caused by plantar fasciitis, a condition that involves inflammation of the thick band of tissue connecting the heel bone to the toes.

What are the best shoes for plantar fasciitis sufferers?

The best shoes for plantar fasciitis sufferers are those with ample arch support, cushioning, and a stable heel counter to help reduce stress on the plantar fascia.

How to relieve plantar heel pain at night?

Relieving plantar heel pain at night involves stretching the foot, using ice packs, and wearing supportive footwear or night splints to reduce inflammation and tension in the plantar fascia.

How does plantar fasciitis affect daily activities?

Plantar fasciitis can make daily activities like walking, standing, and exercising painful and challenging, significantly impacting one's mobility and quality of life.

What are the symptoms of plantar fasciitis in the morning?

The symptoms of plantar fasciitis in the morning typically include sharp, stabbing pain in the heel or arch of the foot when first stepping out of bed, which may gradually improve with movement and activity.

What are the risks of untreated plantar heel pain?

The risks of untreated plantar heel pain include increased inflammation, worsening of symptoms, altered gait, and potential development of other foot problems if the underlying condition is not addressed.

What are the best exercises for plantar fasciitis relief?

The best exercises for plantar fasciitis relief include stretching the calf muscles, toe curls, and using a resistance band to strengthen the foot muscles. These exercises can help reduce pain and improve flexibility.

Can flat feet contribute to a sore heel?

Yes, flat feet can contribute to a sore heel. Flat feet often lead to excessive strain on the plantar fascia, causing inflammation and pain in the heel area.

Can plantar heel pain be treated with exercise?

Yes, plantar heel pain can often be treated with targeted exercises and stretches. Specific exercises can help strengthen the foot and calf muscles, improving support for the plantar fascia and reducing heel pain.

What stretches help relieve plantar heel pain?

Stretches that can help relieve plantar heel pain include calf raises, toe curls, and rolling the foot over a tennis ball or frozen water bottle. These exercises can help strengthen the foot and calf muscles and improve flexibility.

How can I improve my foot arch support?

Improving your foot arch support can be achieved by using arch supports or orthotics, wearing supportive shoes, and performing foot strengthening exercises.

What footwear is best for heel pain relief?

Footwear that provides good arch support, cushioning, and heel stabilization can help relieve heel pain. Shoes with thick, shock-absorbing soles and proper heel cups are recommended for managing heel discomfort.

Are there specific exercises for plantar fasciitis?

Yes, there are specific exercises that can help manage plantar fasciitis. These exercises focus on stretching and strengthening the muscles and tissues in the foot and lower leg to reduce pain and promote healing.

How does weight affect plantar fasciitis symptoms?

Excess weight can exacerbate plantar fasciitis symptoms by placing additional stress and strain on the plantar fascia, leading to increased inflammation, pain, and difficulty with weight-bearing activities.

What home remedies alleviate sore heel discomfort?

Home remedies that can help alleviate sore heel discomfort include applying ice packs, performing stretching exercises, using over-the-counter pain medications, and wearing supportive footwear.

Plantar Heel Pain / Plantar Fasciitis Treatment Brisbane

Expert diagnosis and evidence-based treatment to end your heel pain and get you back to the activities you love.

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✓ Conveniently located in Clem Jones Wellness Precinct, Carina

✓ Just 15 minutes from Brisbane CBD

Are You Experiencing These Symptoms?

Sharp, stabbing pain in the bottom of your heel, especially with your first steps in the morning
Heel pain that worsens after standing for long periods or high-impact activities like running and jumping
Tenderness localised to the inside aspect of the heel that becomes increasingly bothersome over time
Pain that initially warms up with movement but returns after rest or the next morning
Discomfort that makes it challenging to walk normally, particularly in the early morning hours
Persistent heel pain that’s been developing gradually over time from repetitive strain

You’re not alone. Plantar fasciitis is one of the most common causes of heel pain affecting millions of active adults every year. At our Sports and Family Podiatry clinic in Brisbane, we understand how frustrating it is when heel pain controls your day, whether you’re running, jumping, or simply taking your first steps in the morning. The good news? The earlier this injury is treated, the more successful the outcomes are likely to be.

Illustration of the heel bone and strained plantar fascia, highlighting the anatomical relationship relevant to plantar fasciitis and heel pain conditions.

Our Plantar Fasciitis Treatment Approach

We don’t just mask your heel pain, we identify and treat the underlying root problem that is the cause of your plantar fasciitis. Our experienced podiatrists conduct thorough examinations, utilising advanced diagnostic tools including X-ray and ultrasound when necessary to accurately diagnose the source of your heel pain. We focus on differential diagnosis to rule out other conditions and ensure you receive the most effective treatment plan tailored to your specific needs. Key Differentiators:

Accurate Diagnosis to establish the extent of your injury and rule out other possible conditions affecting the heel area
Evidence-Based Treatment. We follow current clinical guidelines and best practices for plantar fasciitis treatment, combining proven conservative therapies for optimal results
Biomechanical Correction Assessment and correction of biomechanical anomalies that may have caused your injury to prevent recurrence
Comprehensive Sports Podiatry Care Specialised expertise in managing plantar fasciitis and other common causes of heel pain for athletes and active individuals

How We Treat Plantar Fasciitis

Custom Orthotic Therapy

Prescription foot orthotics designed specifically for your foot structure to correct biomechanical imbalances and redistribute pressure away from the damaged plantar fascia attachment on the heel bone

The Benefit?
Addresses root cause, prevents recurrence, improves overall foot function and reduces strain on the plantar fascia.

Foot Mobilisation Therapy, Therapeutic Massage & Stretching

Targeted hands-on mobilising and massage techniques as well as supervised stretching exercises designed to reduce inflammation, improve function and flexibility in the plantar fascia and surrounding tissues, and promote healing

The Benefit?
Alleviates symptoms, reduces chronic inflammation, accelerates recovery timeline.

Load Management and rehabilitation

Specific load management strategies and targeted exercise prescriptions to improve foot and ankle strength.

The Benefit?

Reduces time off sport/exercise or work and guides you to your goals, improves foot and ankle function and prevents recurrence.

Strapping & Night Splinting

Strategic therapeutic taping techniques and night splints to support the arch, maintain optimal tissue length during healing, and significantly reduce morning pain.

The Benefit?
24/7 support, dramatically reduces first-step morning pain, prevents tissue shortening overnight.

Footwear Assessment & Modification

Professional evaluation of your current footwear and recommendations for appropriate shoes, along with heel cushioning solutions to reduce impact and stress on the plantar fascia.

The Benefit?
Reduces daily stress on injured tissue, provides immediate comfort, supports long-term recovery.

Ice Therapy & Anti-Inflammatory Management

Description: Guided ice application protocols and, when necessary, medical interventions such as cortisone injections to reduce swelling and manage chronic inflammation

Benefits: Immediate pain relief, reduces inflammation at the attachment site, manages persistent discomfort

Why Patients Choose Sports and Family Podiatry

1. Specialised Sports Podiatry Expertise

Years of focused experience in diagnosis and management of plantar fasciitis and other common causes of heel pain, with particular expertise in treating active individuals and athletes

2. Accurate Diagnosis and Management

An accurate diagnosis is necessary to ensure successful management outcomes. This may include radiological examinations, either X-ray or ultrasound.

3. Evidence-Based Treatment Plans

We follow current clinical guidelines and best practices, using systematic review-backed treatments including custom orthotics, strapping, stretching, and therapeutic massage.

4. Comprehensive Biomechanical Assessment

Thorough evaluation and correction of biomechanical anomalies that may have caused your injury, addressing the common etiology of heel pain.

5. Convenient Brisbane Location

Located in the Clem Jones Wellness Precinct, just 15 minutes from Brisbane CBD, providing expert care for patients across Carina, Camp Hill and surrounding areas.

6. Prevention-Focused Care

Return to activity programs designed to prevent re-occurrence of injury and address underlying causes, ensuring long-term pain-free living.

What Your Treatment Journey Looks Like

Step 1: Comprehensive Assessment & Diagnosis

Complete physical examination and gait analysis to identify biomechanical anomalies. Radiological examinations (X-ray, ultrasound or MRI) may be utilised to rule out other differential diagnoses and establish the extent of your injury

Step 2: Personalised Plantar Fasciitis Treatment Plan

Once your diagnosis is confirmed, we prescribe a customised treatment plan combining therapies such as custom orthotics, foot mobilisation, therapeutic massage, stretching/strengthening exercises, footwear modification, heel cushioning, and strategic strapping techniques

Step 3: Active Ongoing Management

Begin your treatment program with guidance from your podiatrist. Most patients notice significant improvement as inflammation decreases and the plantar fascia begins healing with proper support and biomechanical correction

Step 4: Footwear & Orthotic Implementation

Professional footwear assessment and fitting of custom orthotics to address the biomechanical factors contributing to your plantar fasciitis and prevent future injury

Step 5: Return to Activity Program

Your podiatrist will guide you through a structured return to activity program, ensuring you can safely resume running, sports, work and daily activities without re-injury or recurrence of heel pain

What Not To Do

Don’t put up with persistent pain in your heel hoping it will simply go away on its own. Plantar fasciitis can be deceptive, it may initially warm up, allowing you to walk and even run on the affected area. However, each time you engage in running or weight-bearing activity on it, you’re inadvertently causing more damage.

As time progresses, the pain may not warm up as it once did, and your injury will become significantly more difficult to treat. It may take considerably longer to respond to conservative treatment options. Seek treatment as soon as possible, the earlier this injury is treated, the more successful the outcomes are likely to be.

Long-Term Effects Of Delayed Heel Pain Treatment

There could be long-term problems associated with chronic pain in the heel area:

Heel Spur Development: A heel spur can develop as a secondary condition to plantar fasciitis.
Chronic Inflammation: The inflammation can become chronic, leading to degenerative changes with persistent discomfort and limited mobility.
More Invasive Treatment Required: Untreated cases may require cortisone injections or even surgical intervention.
Extended Recovery Time: Delayed treatment means significantly longer recovery periods and more difficult management.

The importance of seeking appropriate care early cannot be overstated. Conservative management is highly effective when addressed promptly.

FAQ’s

Commonly Asked Questions About Plantar Fasciitis Treatment

What is plantar fasciitis/plantar heel pain?

Plantar fasciitis is a common condition characterised by pain on the bottom part of the heel, caused by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot connecting the heel bone to the toes. The inflammation typically occurs at the point where the plantar fascia attaches to the heel bone.

How does plantar fasciitis develop?

Plantar fasciitis occurs due to tension/stretching or ‘pulling’ of the plantar fascia and compression of its attachment on the heel bone. It’s classified as an overuse injury that develops gradually from repetitive strain. It’s particularly common in running-based sports, dancing, and occupations requiring prolonged walking or standing.

Why is the pain worse in the morning?

The pain is typically worse in the morning because the plantar fascia shortens overnight. The first few steps each day are particularly tender and uncomfortable until the area warms up and adjusts to movement. This is one of the hallmark symptoms of plantar fasciitis.

How long does it take to recover from plantar fasciitis?

Recovery time varies based on severity and how early treatment begins. The earlier this injury is treated, the more successful the outcomes. With proper conservative management including foot orthoses, stretching/strengthening, and biomechanical correction, most patients experience significant improvement within weeks to months.

Will I need surgery for my plantar fasciitis?

Over 95% of plantar fasciitis cases resolve with conservative treatment. Surgery is not always required and only considered if the condition doesn’t improve with conservative treatments over an extended period. A surgical opinion may be necessary only in chronic cases that don’t respond to other interventions.

Can I continue my sports and activities during treatment?

Your podiatrist will guide you through a return to activity program. While you may need to modify certain high-impact activities initially, the goal is to safely get you back to running, sports, and daily activities without causing further damage or re-injury.

What other conditions might cause heel pain?

It’s important to rule out other differential diagnoses including stress fractures in the calcaneus, tarsal tunnel syndrome, retrocalcaneal bursitis, Achilles tendon issues, and systemic inflammatory diseases. This is why accurate diagnosis through physical examination and radiological imaging is essential.

Are custom orthotics really necessary?

Footwear assessment and orthoses are important in the successful treatment of plantar fasciitis. Custom orthotics correct the biomechanical anomalies that caused your injury, addressing the root cause rather than just symptoms, leading to better long-term outcomes and prevention of recurrence.

Our Commitment

We understand that heel pain can significantly impact your daily life, whether you’re an athlete or simply trying to stay active. Our comprehensive approach combines advanced diagnostic tools with proven conservative treatments to address not just your symptoms, but the underlying biomechanical causes. We’re committed to getting you back to the activities you love as quickly and safely as possible, with strategies to prevent re-occurrence.

Location

56 Zahel St, Carina QLD 4152

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Understanding Plantar Fasciitis

Plantar fasciitis is a common foot condition characterized by inflammation of the plantar fascia, the thick band of tissue that runs across the bottom of the foot. This condition often results in sharp heel pain, particularly with the first steps in the morning or after prolonged periods of rest. Understanding the underlying causes and symptoms is crucial for effective management and recovery.

Common causes of plantar fasciitis include overuse, improper footwear, and biomechanical issues such as flat feet or high arches. Symptoms typically manifest as a stabbing pain in the heel, which may improve with movement but worsen after long periods of standing or after sitting. Recognizing these signs early can lead to timely intervention and better treatment outcomes.

Effective Treatment Options for Plantar Fasciitis

Treatment for plantar fasciitis often begins with conservative approaches aimed at reducing inflammation and alleviating pain. These may include rest, ice therapy, stretching exercises, and the use of orthotic devices. Patients are encouraged to modify their activities to avoid exacerbating the condition, which can lead to chronic pain if left untreated.

In cases where conservative management is insufficient, further interventions such as physical therapy, corticosteroid injections, or even surgical options may be considered. Each treatment plan should be tailored to the individual's specific needs, taking into account the severity of the condition and the patient's overall health and activity level.

Preventative Measures for Foot Health

Preventing plantar fasciitis is essential for maintaining foot health, especially for individuals who are active or have jobs that require prolonged standing. Key preventative measures include wearing supportive footwear, maintaining a healthy weight, and incorporating regular stretching and strengthening exercises into daily routines.

Additionally, being mindful of activity levels and avoiding sudden increases in physical exertion can help reduce the risk of developing foot pain. Regular check-ups with a podiatrist can also provide valuable insights into foot mechanics and help identify any potential issues before they escalate into serious conditions.

Patient Testimonials and Success Stories

Hearing from patients who have successfully managed their plantar fasciitis can provide encouragement and insights for those currently suffering from the condition. Many patients report significant improvements after following a personalized treatment plan, highlighting the importance of a tailored approach to care.

Success stories often emphasize the role of professional guidance, including the use of custom orthotics and targeted exercises, in achieving long-term relief from pain. These testimonials not only showcase the effectiveness of treatment but also foster a sense of community and support among individuals facing similar challenges.

Ph (07) 3156 9915