As someone who sees feet every day for a living, I can tell you — plantar fasciitis is one of those conditions that really drags people down. It’s not just a dull ache you brush off. It’s that sharp, burning heel pain that hits like a jolt the moment you step out of bed.
And if you’re dealing with it, you’re not alone. I’ve helped hundreds of Aussies manage it — from busy tradies and nurses on the go to parents just trying to get through the school run.
The 2 Big Symptoms to Watch Out For
1. Heel Pain That Hits First Thing in the Morning
You hop out of bed, take that first step — and boom! A sharp, stabbing pain shoots through your heel. Sound familiar? That’s classic plantar fasciitis.
- Why it happens: Overnight, the plantar fascia tightens. As you take those first steps, the sudden stretch irritates the tissue — like pulling on a dry rubber band.
- When it eases: Often, the pain softens a bit once you’re moving, but it tends to creep back if you’re on your feet too long.
- Common triggers: Standing on hard floors, going barefoot around the house (especially on tiles or floorboards), or running without proper warm-up.
Monique’s Note: I see this most often in active adults over 35, new runners, and shift workers like nurses who are up and down all day.
2. Pain After Sitting or Driving
Another dead giveaway? That hobble after you’ve been sitting for a while — at your desk, at dinner, or behind the wheel. The longer you’re off your feet, the more it tightens.
- Why it’s worse after rest: The plantar fascia shortens when not in use. Sudden weight-bearing stretches it abruptly, leading to that painful “first step” again.
- Relief tip: Before getting up, try rolling a tennis ball under your arch or gently pulling your toes back with a towel.
Quick Recap Table – Primary Symptoms
| Symptom | Description | Common Triggers |
| Sharp heel pain in morning | Intense stab in heel on first steps out of bed | Sleeping, rest, overnight tightness |
| Pain after inactivity | Ache returns after sitting or driving | Desk work, long drives, watching TV |
What’s Causing Your Plantar Fasciitis? (It’s Often a Combo)
When someone limps into the clinic complaining of heel pain, my first thought isn’t just “plantar fasciitis” — it’s why. The cause is rarely just one thing. More often, it’s a mix of habits, footwear, and foot structure that slowly builds pressure over time.
And here’s the kicker — most people don’t realise they’re doing anything wrong until it hurts.
Common Culprits Behind Plantar Fasciitis
- Strain Injuries from Repetitive Stress
This one’s especially common in weekend warriors or anyone who’s suddenly amped up their activity.
- Examples: Long-distance runners, new gym-goers, or even someone doing a big landscaping weekend.
- What happens: The plantar fascia cops repeated micro-tears at its attachment point in the heel.
- How it feels: The pain tends to come on gradually, then spikes after high-impact activity.
True story: I once saw a FIFO worker who smashed 20,000 steps a day in steel-capped boots. After a few swing cycles, his heel was on fire. Foot mobilisation and specific stretches made a massive difference.
- Foot Mechanics: Flat Feet or High Arches
Some foot types are naturally more vulnerable — through no fault of your own.
- Flat feet tend to overstretch the fascia with every step.
- High arches don’t absorb shock well, putting extra pressure on the heel.
- Add in overpronation (rolling inwards when you walk), and the fascia gets twisted and pulled constantly.
Pro Tip: If your runners wear unevenly or you feel like your ankles roll in or out, it’s worth getting your gait assessed.
- Bad Shoes (Yes, Even Expensive Ones)
We all love a comfy pair of slides or thongs in summer — but they’re a shocker for heel pain.
- Culprits: Worn-out runners, flat sandals, heels, and unsupportive “fashion” sneakers.
- Why it matters: Without proper arch and heel support, the fascia works overtime to stabilise your foot.
Rule of thumb: If you can bend your shoe in half or twist it like a tea towel — it’s probably not supporting your arch properly.
- Carrying Extra Weight
Whether it’s post-baby weight, lockdown kilos, or a long-term health issue, excess weight increases the load on the plantar fascia.
- Why it matters: Every step sends force through the heel — and that pressure builds up quickly.
- Not about blame: It’s about helping your body cope better with the load it’s carrying.
I always approach this one gently — many of my patients are doing their absolute best. But even a small weight reduction can make a noticeable difference in foot pain.
- The Age Factor (Hello, 40s and 50s)
As we age, the spring in our step literally starts to fade.
- Why: The fascia loses elasticity, so it’s more prone to tiny tears.
- Who it affects: It’s super common in those 40–60, especially if you’re still active or on your feet all day.
- Jobs That Keep You Standing
Some professions are almost tailor-made for plantar fasciitis.
- At-risk jobs: Nurses, teachers, chefs, tradies, retail workers — basically anyone who stands for long stretches, especially on hard floors.
- Why it matters: Repeated standing + poor footwear = chronic strain.
One of my long-term patients, a paediatric nurse in Fitzroy, swore by her runners — until we discovered they were two years old with zero arch support left. A simple upgrade, plus some shockwave therapy, gave her her feet back.
Quick Checklist – Are You at Risk?
| Risk Factor | Yes/No |
| Do you stand or walk a lot at work? | |
| Do your shoes bend easily or lack arch support? | |
| Do you have flat feet or high arches? | |
| Have you recently gained weight or returned to sport? | |
| Are you 40–60 years old? | |
| Does your heel hurt after rest or in the morning? |
If you ticked 2 or more, it’s worth getting assessed — before the pain gets worse.
How Long Does Plantar Fasciitis Last? (And What Helps It Heal Faster)
When you’re hobbling to the loo first thing in the morning or limping halfway through the workday, the big question becomes: “How long is this going to last?” I get it. No one wants to be stuck in pain, especially when it gets in the way of the things you love — walking the dog, doing a gym class, or even just chasing after the kids.
Typical Recovery Timeline
For most people, plantar fasciitis can clear up in 6 to 12 months with the right care. But that’s not the whole story.
Some bounce back within a few weeks. Others? They’re still struggling a year later — often because they’re unknowingly doing things that delay healing.
What Affects Recovery Time?
- How Early You Start Treating It
The sooner we catch it, the less tissue damage there is — and the easier it is to calm things down.
- Early treatment = less inflammation = quicker results.
- I always encourage people to come in early, not wait months hoping it’ll disappear.
- How Bad It Is
Mild cases with only slight inflammation respond quickly to treatment. But if there are significant micro-tears or you’ve been pushing through the pain for months, expect a longer road.
- Chronic cases often come with compensation patterns — tight calves, altered gait, even hip or back pain.
- How Consistent You Are
It’s not about doing everything — it’s about doing the right things consistently.
- Wearing proper shoes (yes, even at home — chuck those flat socks and go for supportive sandals)
- Doing the stretches I recommend
- Attending hands-on treatments like Foot Mobilisation Therapy or Shockwave when needed
- Your Overall Health
Conditions like diabetes, arthritis, or obesity can all slow healing because they increase inflammation or reduce blood flow to the area.
But don’t panic — we just adjust your care plan to match what your body needs.
Can It Become Chronic?
Yes — and I’ve seen it happen often with patients who:
- Don’t change their shoes
- Don’t reduce aggravating activities
- Keep stretching too aggressively or the wrong way
When plantar fasciitis becomes chronic, it’s usually because the root causes haven’t been addressed. This is where I often introduce advanced therapies:
Treatment Options for Stubborn Cases:
- Shockwave therapy – Stimulates blood flow and cellular repair
- Dry needling – Releases tight calf muscles and foot trigger points
- Foot Mobilisation Therapy – Targets stiff joints contributing to poor mechanics
- Prolotherapy or PRP – Regenerative injection options for long-term damage
- Surgical referral – Rare, but occasionally needed for thickened or degenerated fascia
Most chronic cases improve within 8–12 weeks once we get the treatment mix right.
Example Timeline: Typical Recovery Journey
| Week | Focus Area | What to Expect |
| 1–2 | Diagnosis + Immediate Relief | Reduce pain, modify activity, supportive shoes |
| 3–6 | Stretching + Manual Therapy | Gradual pain reduction, improved mobility |
| 6–12 | Strengthening + Return to Activity | Increased function, less morning pain |
| 12+ | Long-Term Prevention + Footwear Management | Maintenance, minimal recurrence |
What About Recurrence?
Yep, it can come back — especially if:
- You go back to unsupportive shoes
- You return to sport too quickly
- You stop doing your foot exercises
That’s why I always give patients a “Maintenance Plan” with:
- Go-to stretches
- Footwear advice for work, casual, and sport
- Regular check-ins if needed
One last tip: Heel pain should never become your “new normal”. If it keeps flaring up, something’s still out of balance — and that can usually be fixed.
How to Stop Plantar Fasciitis Coming Back (or Avoid It in the First Place)
Plantar fasciitis can be a real pest — but with a few smart habits, you can keep it from sneaking back in. Whether you’ve just recovered, or you’re trying to stop it before it starts, here’s what I recommend in clinic every single day.
1. Choose the Right Shoes (Yes, Again)
Let’s be honest — most of us wear whatever feels comfy or looks good. But when it comes to plantar fasciitis, shoe choice really matters.
Shoe Tips:
- Look for firm arch support and a slight heel lift (about 1–1.5cm).
- Avoid ballet flats, thongs, and super-flexible sneakers.
- If you’re home a lot, get a pair of indoor orthotic sandals. Walking barefoot on tiles or hardwood floors is one of the biggest aggravators I see.
Hot tip: I often wear Archies thongs or Revere sandals at home — and I recommend them to patients who hate wearing shoes indoors.
2. Keep Your Weight in Check
This isn’t about size — it’s about load. Even 5–10 extra kilos adds significant pressure on your heels every time you walk.
- Try walking, swimming, or cycling a few times a week.
- Keep your feet in mind when choosing exercise — don’t launch straight into bootcamp after 6 months off.
Realistic Goal: Focus on small, sustainable steps — it makes a difference for your fascia (and your knees and hips too).
3. Stretch Regularly (Not Just When You’re Sore)
Daily stretching can make a huge difference, especially if you’re prone to tight calves or flat feet.
Simple Daily Routine:
| Stretch | How Often | How To Do It |
| Wall calf stretch | 2–3 times/day | Heel flat, front knee bent, hold 30 sec |
| Toe towel pull | 1–2 times/day | Use a towel to pull toes toward you |
| Tennis ball under arch | As needed | Roll for 1–2 mins, especially after work |
Keep a tennis ball under your desk or couch – makes it easy to keep up the habit.
4. Don’t Stand Still on Hard Floors
Jobs that keep you standing — especially on concrete — are hard on your fascia.
- Use anti-fatigue mats at work if possible.
- Try to shift your weight side-to-side if you can’t walk around.
- Take regular breaks to sit or stretch — even a minute or two helps.
5. Ease Into New Workouts
Too much too soon is a classic trigger.
- If you’re starting a new sport or fitness kick, build up gradually.
- Alternate impact (running, jumping) with low-impact (cycling, Pilates).
- Listen to your body — pain is a signal, not a punishment.
6. Use Orthotics (Custom or OTC)
Orthotics help distribute pressure across your foot, reducing strain on your heel.
- Custom orthotics: Ideal if you’ve got unusual foot mechanics or ongoing issues.
- Off-the-shelf: A good option for mild or occasional symptoms.
Note: I always assess your gait and load before prescribing orthotics — they’re not a magic fix, but they can be a game-changer when used right.
7. Stay Hydrated
Hydrated fascia is more elastic and less prone to tearing.
- Drink water regularly — especially before and after exercise.
- Dehydration doesn’t just affect your brain — it affects your feet too.
8. Warm Up Before Exercise
Cold muscles and fascia are more injury-prone.
- Walk for 3–5 minutes or do some gentle foot circles before starting sport.
- Post-exercise, don’t skip your cool-down — it helps reduce post-activity flare-ups.
Monique’s Plantar Fasciitis Prevention Checklist
| Daily Habit | Recommendation |
| Wear supportive shoes (even at home) | Avoid barefoot walking on hard floors |
| Stretch calves and arches daily | Especially after work or sport |
| Keep weight in a healthy range | Small changes = big results |
| Rotate or upgrade old shoes | Every 8–12 months for runners or walkers |
| Use a foot roller or massage ball | Keep fascia supple |
| Warm up before activity | Avoid sudden loading on cold tissue |
| Stay active but don’t overdo it | Build up gradually |
I’ve treated hundreds of patients for plantar fasciitis — and if there’s one thing I’ve learnt, it’s this:
You don’t need to live with heel pain. You just need to give your feet the attention they deserve.
If you’re feeling that all-too-familiar stab in the morning, or hobbling after a long day on your feet, don’t wait. The sooner we catch it, the easier it is to fix.
Based in Melbourne? Book a session at Well Heeled Podiatry and we’ll get you walking pain-free again — the way it should be.
