If you’ve ever stepped out of bed and felt like your heel got jabbed with a hot knife, you’re not alone — that’s classic plantar fasciitis. I see this all the time at my clinic in Melbourne, especially from people who are always on their feet: nurses, tradies, mums chasing after toddlers, weekend warriors pushing through long runs — you name it.
The pain often feels like it’s coming from deep in your heel, and it tends to strike hardest in the morning or after you’ve been sitting for a while. It’s sharp, frustrating, and honestly, it can take the joy out of something as simple as a walk around the block.
Will It Go Away?
Short answer? Yes — but it’s not magic, and it usually doesn’t go away overnight. There’s a bit more to it. With the right plan, most people recover well, but ignoring it or waiting it out in the hope it’ll vanish can drag things on unnecessarily — sometimes for months.
I’ve had patients who were hobbling for a year before coming in, only to find that a few targeted therapies and some smarter footwear choices could have saved them months of discomfort.
What Exactly Is Plantar Fasciitis?
At the bottom of your foot runs a thick, fibrous band of tissue called the plantar fascia. It stretches from your heel to the ball of your foot and acts a bit like a trampoline – helping absorb shock and support your arch as you move.
Now, here’s where things go south: too much pressure (from poor shoes, long hours standing, weight gain, or biomechanical issues like flat feet) can cause tiny tears in the fascia. The result? Inflammation, pain, and stiffness that makes each step feel like a chore.
How I Explain It to Patients
I often compare the plantar fascia to a rubber band that’s been overstretched again and again — eventually, it gets irritated and snappy. But the good news is, just like any soft tissue injury, it can heal — if you treat it right.
Common Signs You’ve Got It
- Morning foot pain – stabbing pain with your first steps out of bed
- Pain after rest – soreness after sitting or lying down
- Tender heel or arch – especially when pressing near the inside of the heel
- Worse after exercise – not during, but after
If you’ve nodded along to a few of these, there’s a good chance plantar fasciitis is the culprit. And no — limping through it with a panadol in hand won’t cut it long-term.
What Causes It?
Here’s a quick breakdown of the usual suspects:
| Cause | How It Contributes |
| Poor footwear | Flat shoes or thongs with no arch support strain the fascia (hello summer sandals). |
| Age (40–60) | Natural wear and tear — I see this age group most in clinic. |
| Foot structure | Flat feet, high arches, or a funny gait change how pressure loads on the heel. |
| Long hours standing | Teachers, nurses, hospitality staff — sound familiar? |
| Weight gain | Extra load = extra strain on the fascia. |
| Sudden exercise increase | Starting Couch to 5K too quickly? That can be a trigger if your feet aren’t prepped. |
A lot of my patients are surprised when I tell them their favourite old runners may be making things worse. Shoes lose their support over time — especially in the midsole, where it matters most.
Recognising the Red Flags: Symptoms of Plantar Fasciitis
The most telltale symptom? That piercing pain in your heel when you take your first steps in the morning. It often eases after a bit of walking, only to come roaring back if you’ve been sitting too long or if you’ve had a busy day on your feet.
I had a patient last year — a primary school teacher from Essendon — who told me her morning routine started with a hop. Literally. One foot off the ground, trying to dodge that first hit of heel pain. Sound familiar?
Here’s a quick cheat sheet:
| Common Symptoms | Where & When It Shows Up |
| Sharp, stabbing heel pain | Especially on first steps in the morning or after rest |
| Heel tenderness or burning sensation | Often feels worse near the inner heel area |
| Pain after (not during) exercise | Post-workout flare-ups are common |
| Tight calves or Achilles tendon | Often linked — especially in runners and people with flat feet |
That early morning pain is such a hallmark, I sometimes call it “the foot alarm clock.”
Who’s Most at Risk?
Certain patterns come up again and again in clinic. Here’s a quick overview of who’s more likely to develop plantar fasciitis — and why.
Risk Factors That Matter
- Age: Most common between 40–60. This is when the tissue loses a bit of its bounce and tolerance.
- Foot shape: Flat feet or high arches alter your biomechanics and stress the fascia unevenly.
- Occupation: Long days standing on hard surfaces (nurses, retail, factory work) wear the tissue down.
- Sudden activity jumps: Jumping into 10,000 steps a day without a build-up? That can backfire.
- Weight: Added load = more pull on the fascia. Even a few extra kilos can increase strain.
- Footwear: Shoes without support — especially cheap flats, thongs, or old runners — are a biggie.
What Can You Do Early On?
Early treatment makes a huge difference. If you’ve caught the signs early, simple steps at home can ease the pain and stop things from getting worse.
Your Early-Action Checklist
| Tip | Why It Helps |
| Swap to supportive footwear | Look for arch support, shock absorption, and a stable heel cup. No barefoot at home! |
| Ice your heel (10–15 mins) | Reduces inflammation and gives short-term pain relief. |
| Do daily stretches | Focus on your calves, Achilles, and plantar fascia — I’ll share examples soon. |
| Reduce high-impact activity | Swap running for cycling or swimming temporarily. |
| Try over-the-counter insoles | Helps offload the fascia while you seek professional guidance. |
Monique’s tip: One of the first things I recommend is stopping barefoot walking — especially on tiles or floorboards. Aussies love going barefoot at home, but it’s one of the worst habits for plantar fasciitis recovery.
Will Plantar Fasciitis Go Away?
Short answer? Yes, it usually does. But how long it takes and how smooth the road is… well, that depends on what you do (or don’t do) in response.
I always say to patients: plantar fasciitis is like a fire. Leave it alone, and it can smoulder for months. Treat it early, and you can put it out quickly — often in a matter of weeks.
Typical Recovery Timelines
Here’s what I see in clinic based on different scenarios:
| Severity | Likely Recovery Time | What Helps Speed It Up |
| Mild (early stage) | 4–6 weeks | Footwear changes, stretching, short rest |
| Moderate | 6–12 weeks | Hands-on therapies (like foot mobilisation), orthotics |
| Severe/Chronic | 3–12+ months | Shockwave, dry needling, longer-term rehab plan |
Real talk from clinic: One patient — a landscaper from Glen Iris — waited 10 months before seeking help. He was using thongs at home and working long days on concrete. Once we got him into proper boots and started Foot Mobilisation Therapy, he improved within 8 weeks. But he could’ve saved months of pain.
Why Recovery Sometimes Drags Out
There are three big reasons I see people stuck in a cycle of “better, worse, better again”:
- Wearing the wrong shoes
Many people think their shoes are supportive — but worn-out runners, fashion sneakers, or bare feet at home will keep you in flare-up territory. - Stopping rehab too early
Once the pain fades, people often ditch their stretches or orthotics. That’s like quitting antibiotics halfway — it comes back worse. - Not fixing the root cause
If flat feet or tight calves caused it, and you don’t address that, the inflammation returns. I’ve seen this time and again.
Can It Come Back?
Unfortunately, yes — plantar fasciitis can return, especially if the original triggers aren’t sorted. But the good news is, with the right approach, you can reduce that risk dramatically.
Recurrence Triggers I See Most
- Wearing unsupportive shoes again (especially after recovery)
- Returning to high-impact exercise too fast
- Skipping ongoing foot or calf stretches
- Gaining weight rapidly, which increases heel load
Pro tip: I often set patients up with a maintenance plan — kind of like a tune-up for your feet. We reassess every few months to make sure the fascia is happy, strong, and supported.
Treatment That Actually Works
When it comes to plantar fasciitis, there’s no magic bullet — but there is a toolkit. The trick is matching the treatment to your specific needs, stage of injury, and lifestyle.
Over the years, I’ve treated hundreds of people with heel pain — from dancers and footy players to retirees and busy mums. Some responded beautifully to conservative care, others needed a combination of manual therapies and rehab. The key is personalised care — not a one-size-fits-all approach.
1. Fix the Footwear First
Let’s not skip the obvious. If your shoes are flat, worn-out, or unsupportive, they’re fuel on the fire.
Here’s what I recommend:
| Avoid | Choose |
| Ballet flats, thongs | Cushioned runners (ASICS, Brooks, New Balance with arch support) |
| Minimalist shoes | Orthopaedic shoes with firm heel counters |
| Old runners (>12 months) | Shoes with fresh midsoles and visible support |
| Barefoot walking at home | Arch support slippers or sandals (e.g. Archies, Orthaheel) |
Clinic tip: I’ve had patients go from limping to light jogging in 3 weeks just by changing their shoes and doing daily stretches.
2. Stretch + Strengthen (But Do It Properly)
Most people know they should stretch… but aren’t sure how, or they give up after a week. Here’s a practical routine I often start patients on:
Daily Stretch Routine (2–3x/day)
| Exercise | How It Helps |
| Plantar fascia stretch (seated) | Loosens the irritated fascia directly |
| Calf stretch (wall or step) | Reduces Achilles and calf tension that pulls on the heel |
| Towel scrunches or marble pickups | Strengthens foot muscles that support the arch |
Tip: Hold each stretch for 30 seconds. Don’t bounce. Don’t rush. It should feel firm, not painful.
3. Hands-On Therapy
This is where my clinic approach really shines. When people come in after months of chronic pain, I often use a mix of these:
- Foot Mobilisation Therapy (FMT) – Gentle joint movements to free up stiff, restricted foot bones and restore normal biomechanics.
- Shockwave Therapy – Fantastic for chronic cases that haven’t responded to conservative treatment. It stimulates healing where the fascia attaches to the heel.
- Dry Needling – Especially helpful when tight calf or foot muscles are feeding into the pain cycle.
- Strapping/Taping – A great short-term fix to reduce load on the fascia while healing begins.
I recently treated a 38-year-old runner from Brighton who’d had six months of recurring heel pain. Within three sessions of Shockwave plus FMT, combined with new shoes and daily stretching, he was back running pain-free in five weeks.
4. Short-Term Pain Relief (But Not a Long-Term Fix)
Yes, anti-inflammatories like ibuprofen can help dull the edge in the early days. So can icing (10–15 minutes, a few times a day). But they won’t fix the cause.
They’re a tool — not a solution.
Sample 6-Week Recovery Timeline
| Week | Focus |
| 1–2 | Footwear change, rest, start gentle stretches and icing |
| 3–4 | Add strengthening + begin foot mobilisation / manual therapy |
| 5–6 | Review progress, return to light activity, reassess footwear |
Every person’s healing curve is different — but with a proper plan, most people see big changes within 6–8 weeks.
Orthotics: Do You Need Them?
Not everyone does. But if your foot shape is a big part of the problem — say, you’ve got flat feet or hypermobile arches — a custom orthotic or a quality over-the-counter insert can work wonders.
I usually reassess the need for orthotics after a biomechanical exam and gait analysis in clinic. If I prescribe them, we make sure they’re not clunky or overcorrected — they should feel supportive, not restrictive.
Prevention: Keeping Plantar Fasciitis from Coming Back
Getting rid of heel pain is one thing. Keeping it gone is the real win. And here’s the honest truth I tell every patient: if you go back to the habits that caused it, the pain will probably come knocking again.
Luckily, keeping plantar fasciitis at bay isn’t rocket science — it’s about consistency, good footwear, and being kind to your feet.
1. Make Supportive Footwear Your New Normal
This one’s non-negotiable. I know it’s tempting to slip back into thongs or barefoot time at home, but your plantar fascia doesn’t take a day off.
| Do This | Not This |
| Wear cushioned slippers or slides at home | No bare feet on tiles or hardwood floors |
| Rotate between two pairs of supportive shoes | Don’t wear the same worn-out runners daily |
| Check shoe wear every 6–12 months | Avoid old shoes that have lost their structure |
Tip from my own home: I keep a pair of Archies near the bed. No more “ouch” on that first morning step.
2. Keep Up a Mini Stretch Routine
Even after the pain settles, stretching is like brushing your teeth — it stops problems before they build up.
Here’s a quick weekly maintenance plan:
| Stretch | How Often |
| Calf stretch | Daily (hold 30 sec each leg) |
| Plantar fascia massage | 3x/week with a tennis ball or frozen bottle |
| Foot-strength exercises | 2–3x/week (e.g. towel scrunches, toe spreads) |
3. Mind Your Weight
This isn’t about aesthetics — it’s about pressure. Every extra kilo adds more load to the fascia. Even small, steady weight loss can reduce your flare-up risk, especially if combined with lower-impact activities like swimming or cycling.
4. Think Before You Sprint (Or Hike… Or Dance…)
Don’t go from zero to hero. If you’ve been inactive or just recovered from heel pain, ease into things. I’ve seen too many people relapse after one enthusiastic bushwalk or too much jumping at a netball game.
Start slow, wear proper shoes, and let your feet build back capacity.
5. Know When to Get Help
If you feel that familiar twinge coming back — don’t ignore it. Early treatment = faster recovery.
From the clinic: I had a patient who booked in “just in case” after a slight niggle post-vacation. A single foot mobilisation session and shoe tweak sorted it before it spiralled.
Summary Table: Do’s and Don’ts for Long-Term Success
| Do | Don’t |
| Stick to supportive shoes (even at home) | Go barefoot on hard surfaces |
| Maintain regular stretching (especially calves) | Forget your rehab once pain fades |
| Ease back into sport gradually | Overload your feet too quickly |
| Check your shoes’ age and structure | Assume all runners provide support |
| Book in early if symptoms return | Wait until pain becomes unbearable |
Final Thoughts from Monique
If heel pain is dragging you down and mornings feel like a battle just to walk to the kettle — I get it. I’ve been there with hundreds of patients who thought they had to “put up with it” or wait it out.
You don’t.
With the right care, the right shoes, and a little consistency, plantar fasciitis absolutely can go away — and stay away.
I see it every week in clinic. People who were limping into their first appointment are often jogging out a few weeks later. The difference? They took action, they followed the plan, and they gave their feet the support they’ve been screaming for.
Don’t Wait for It to Get Worse
If you’re unsure whether what you’re dealing with is plantar fasciitis, or if you’ve tried a few things and nothing’s worked, don’t go it alone. Book in for an assessment.
At Well Heeled Podiatry, we look at your whole lower limb function — not just your heel. We run through your gait, joint mobility, footwear, and medical history to find the actual reason behind your pain.
From there, we build a plan that works for you — not just a generic list of stretches off Google.
Your Next Steps
Here’s a simple guide if you’re unsure what to do next:
- Still in early pain?
→ Try supportive shoes, daily calf stretches, and icing for one week. - Pain not improving or flaring again?
→ Book an appointment for assessment and treatment. Earlier is better. - Already tried orthotics or physio but still struggling?
→ You may benefit from Foot Mobilisation Therapy, Shockwave, or a second opinion.
Need a Hand?
If you’re local to Melbourne and want real, lasting relief — I’d love to help.
Click here to book an appointment or call us directly. You’ll be walking more comfortably in no time.
Until then — keep stretching, stay supported, and be kind to your feet. They carry you every day.
