Knowledge Hub • Conditions • Plantar Fasciitis
The Complete Guide to Plantar Fasciitis
Understanding Heel Pain: Causes, Symptoms and Treatment
Quick Answer
Plantar fasciitis is a common cause of heel pain resulting from irritation of the plantar fascia, the tissue supporting the arch of the foot. It typically causes pain under the heel, especially during the first steps in the morning or after periods of rest. Most people improve with conservative treatment, including stretching, strengthening exercises, activity modification and supportive footwear.
Heel pain can make even the simplest daily activities uncomfortable. Whether you're taking your first steps out of bed, walking the dog or standing at work, persistent heel pain can affect your mobility and quality of life.
One of the most common causes of heel pain is plantar fasciitis. This condition develops when the plantar fascia—a thick band of connective tissue supporting the arch of your foot—becomes irritated or overloaded.
At Bornman Chiropractic, Dr Jaco Bornman provides comprehensive assessments to identify the cause of heel pain and develop personalised treatment plans that reduce pain, improve foot function and help you return to your normal activities.
What Is Plantar Fasciitis?
The plantar fascia is a strong band of connective tissue that runs from your heel bone to the base of your toes. It helps support the arch of the foot and absorbs forces during walking and running.
When this tissue is repeatedly overloaded, small areas of irritation can develop. Although the condition has traditionally been called plantar fasciitis, research suggests that long-standing cases often involve tissue degeneration rather than ongoing inflammation.
Regardless of the terminology, the goal of treatment is to reduce excessive strain on the tissue and restore normal foot function.
Common Symptoms of Plantar Fasciitis
Symptoms usually develop gradually and may include:
- Sharp pain under the heel
- Pain during the first steps in the morning
- Pain after sitting for long periods
- Pain after prolonged standing
- Heel pain after exercise
- Tenderness underneath the heel
- Pain that improves slightly with gentle movement but returns after prolonged activity
Symptoms often affect one foot but can occur in both.
What Causes Plantar Fasciitis?
Several factors can increase stress on the plantar fascia.
Overuse
Running, walking long distances or suddenly increasing physical activity can overload the tissue.
Prolonged Standing
Jobs that require standing for many hours may contribute to heel pain.
Tight Calf Muscles
Limited ankle flexibility increases tension on the plantar fascia during walking.
Foot Mechanics
Flat feet, high arches or altered foot biomechanics may increase strain on the plantar fascia.
Unsupportive Footwear
Shoes with poor cushioning or limited arch support may contribute to symptoms in some people.
Excess Body Weight
Carrying additional body weight increases the forces placed on the feet.
Risk Factors
You may be more likely to develop plantar fasciitis if you:
- Run regularly
- Spend long hours on your feet
- Wear worn-out footwear
- Have tight calf muscles
- Have flat feet or high arches
- Are between 40 and 60 years of age
- Are overweight
How Is Plantar Fasciitis Diagnosed?
Diagnosis is usually based on your symptoms and a physical examination.
Your assessment may include:
- Reviewing your medical history
- Assessing how you walk
- Examining the foot and ankle
- Checking ankle flexibility
- Assessing calf muscle tightness
- Evaluating foot posture
- Identifying areas of tenderness
Imaging is not routinely required but may be recommended if another condition is suspected.
How Can Chiropractic Care Help?
At Bornman Chiropractic, treatment focuses on identifying the factors contributing to your heel pain rather than simply treating the symptoms.
Your personalised management plan may include:
- Manual therapy where appropriate
- Soft tissue techniques
- Calf and plantar fascia stretching
- Foot and ankle mobility exercises
- Strengthening exercises
- Advice on footwear
- Activity modification
- Rehabilitation programme
Treatment is tailored to your symptoms, lifestyle and activity goals.
Other Treatment Options
Depending on your condition, treatment may also include:
- Physiotherapy
- Supportive taping
- Orthotics when appropriate
- Pain-relieving medication
- Corticosteroid injections in selected cases
- Shockwave therapy where clinically indicated
Surgery is rarely required and is generally reserved for persistent cases that do not respond to conservative treatment.
Preventing Plantar Fasciitis
Simple changes can reduce your risk of recurring heel pain:
- Wear supportive footwear
- Replace worn-out running shoes
- Stretch your calves regularly
- Strengthen your feet and lower legs
- Increase exercise gradually
- Maintain a healthy body weight
- Avoid standing for prolonged periods where possible
Consistency is often more important than intensity when preventing recurrence.
Frequently Asked Questions
During sleep, the plantar fascia shortens slightly. The first steps of the day stretch the tissue again, which can make symptoms more noticeable.
Gentle walking is usually encouraged, provided it does not significantly increase your symptoms.
Not necessarily. Many people have heel spurs without pain, and many people with plantar fasciitis do not have heel spurs.
Recovery varies depending on the severity of the condition and adherence to treatment. Many people improve over several weeks to a few months with appropriate conservative care.
Some people can continue modified training while recovering, but this depends on the severity of symptoms. Reducing training load temporarily may be recommended.
Key Takeaways
Plantar fasciitis is one of the most common causes of heel pain and usually develops because the plantar fascia is overloaded over time. Most people recover well with conservative treatment, including stretching, strengthening exercises, supportive footwear and activity modification. Early assessment can help identify contributing factors and guide an effective rehabilitation programme.
When Should You Book an Assessment?
If heel pain is making it difficult to walk, exercise or stand comfortably, a professional assessment can help determine the underlying cause.
At Bornman Chiropractic, Dr Jaco Bornman provides comprehensive assessments and personalised treatment plans for patients with heel pain. By identifying the factors contributing to your symptoms, we can recommend an evidence-based approach to improve foot function, reduce discomfort and help you return to your daily activities with confidence.